A lower-calorie way to make Leek and Potato Soup
Leek and Potato Soup — with white beans, thyme and crisp leek tops
Slow-sweated leeks, potato and white beans create a creamy soup without double cream, about 395 kcal per serving.
Leeks sweat slowly without browning and evenly cut potato simmers just until tender. Only two-thirds is blended with beans before the chunks return. The soup should feel creamy yet show tender potato pieces and bright leek top, without gluey starch, brown flecks or a cream layer.
What changes—and what stays
From with butter, double cream and bacon often 550–800 kcal to 395 calories
Blend only part of the potato with white beans and yoghurt instead of using double cream and bacon. Sweet leek, thyme, mustard, white pepper, chives and yoghurt provide gentle savoury flavour and acidity.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Blend only part of the potato with white beans and yoghurt instead of using double cream and bacon | Sweet leek, thyme, mustard, white pepper, chives and yoghurt provide gentle savoury flavour and acidity. |
How the flavor stays
Sweet leek, thyme, mustard, white pepper, chives and yoghurt provide gentle savoury flavour and acidity.
A cost rule that survives inflation
Leeks, potatoes and tinned beans are low-cost staples that make six substantial bowls with wholegrain toast.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 800 gleeks
- 1.2 kgpotatoes
- 500 gwhite beans, drained
- 1.5 lvegetable stock
- 250 gplain yoghurt 2%
- 300 gwholegrain bread
- 15 grapeseed oil
- 25 gmustard thyme and chives
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Wash and sweat leeks slowly
Clean between every layer, reserve green tops and soften the rest without allowing colour
Look for: The leek is glossy, sweet and fully soft with no brown or gritty pieces
Step 2 · follow the visible cue
Simmer even potato pieces
Cut equal cubes and simmer until a knife passes through but the edges still hold
Look for: The potato is tender and liftable whole without collapsing into the stock
Step 3 · follow the visible cue
Blend only two-thirds
Remove a third of the potatoes and briefly blend the rest with beans and mustard
Look for: The base is creamy and pourable rather than elastic or glue-like from overworking
Step 4 · follow the visible cue
Fold back texture and yoghurt
Temper yoghurt off the heat and return potato pieces with thin crisp green leek tops
Look for: The soup is smooth around visible potato and has no curdled or greasy surface
Calories at the same serving size
178 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Leek and Potato Soup within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount required.
Cool Leek and Potato Soup within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount required.
Frequently asked questions
Can Leek and Potato Soup be prepared a day ahead?
Yes. Keep crisp, fresh and starchy components separate, then combine only during gentle reheating. Cool Leek and Potato Soup within two hours and refrigerate in a sealed container for up to three days. Reheat only the amount required.
What does the calorie figure for Leek and Potato Soup include?
It covers one of the stated servings and only the listed ingredient quantities, not extra sides or sauces. Blend only part of the potato with white beans and yoghurt instead of using double cream and bacon.
- leeks800 g
- potatoes1.2 kg
- white beans, drained500 g
- vegetable stock1.5 l
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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