A lower-calorie way to make Leek and potato soup
Leek and potato soup — silky from potatoes and white beans rather than cream
Leeks, floury potatoes and white beans blend into a smooth Irish soup, at about 285 kcal per serving.
Build the aromatic base without browning too hard, then add potatoes, beans and stock and cook only until the potato crushes easily. Finish with blend smooth, loosen with warm milk off a hard boil and add chives and leek greens. The finished leek and potato soup has a clean aroma, deliberate texture and no oily or floury aftertaste.
What changes—and what stays
From butter-and-cream versions often reach 430–560 kcal to 285 calories
Use white beans and low-fat milk for creaminess instead of butter and cream. Slow-sweated leeks, thyme, white pepper and chives make the simple soup aromatic.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Use white beans and low-fat milk for creaminess instead of butter and cream | Slow-sweated leeks, thyme, white pepper and chives make the simple soup aromatic. |
How the flavor stays
Slow-sweated leeks, thyme, white pepper and chives make the simple soup aromatic.
A cost rule that survives inflation
Potatoes, leeks and beans create eight filling bowls from pantry staples.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 1.3 kgfloury potatoes
- 900 gleeks
- 500 gcooked white beans
- 1.5 lvegetable stock
- 700 mllow-fat milk
- 300 gonion
- 14 grapeseed oil
- 20 gchives
- 5 gthyme and white pepper
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare the defining ingredients
Wash sliced leeks in several changes of water, cube potatoes evenly and rinse the beans.
Look for: Leeks are grit-free and potato cubes are equal.
Step 2 · follow the visible cue
Build the aromatic base
Sweat onion and pale leek sections slowly in measured oil with no browning.
Look for: Leeks are soft and sweet but retain a pale colour.
Step 3 · follow the visible cue
Simmer at the right intensity
Add potatoes, beans and stock and cook only until the potato crushes easily.
Look for: Potatoes collapse under a spoon and beans are fully hot.
Step 4 · follow the visible cue
Finish for the intended texture
Blend smooth, loosen with warm milk off a hard boil and add chives and leek greens.
Look for: Soup pours in a silky ribbon with no gumminess or milk splitting.
Calories at the same serving size
150 kcal · 34% lower estimated
The estimate uses the listed ingredients divided into 8 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, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
Cool Leek and potato soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
Frequently asked questions
Can Leek and potato soup be made ahead?
Yes. Cool it quickly; keep seafood, pasta or fresh garnishes separate when their texture would suffer. Cool Leek and potato soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
What does the calorie figure for Leek and potato soup include?
It covers one stated serving from the listed quantities only; bread, butter, cheese and other extras are not included. Use white beans and low-fat milk for creaminess instead of butter and cream.
- floury potatoes1.3 kg
- leeks900 g
- cooked white beans500 g
- vegetable stock1.5 l
CaloNote · mobile analysis example
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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.
- Food Safety Authority of Ireland — Healthy eating guidance
- Irish Universities Nutrition Alliance — Food composition data
Published and last reviewed: August 25, 2026
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