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Potato Leek Soup

This low-fat take on a classic soup can be whipped up in 60 minutes or less.

This is a low-fat version that retains a delicious flavor. Pair with some grilled fish or chicken and salad or cooked vegetables, and use this soup for your carbohydrate/starch portion.

Makes 4 servings

bowl of potato leek soup


2 teaspsoons canola oil
2 medium shallots, minced
3 medium leeks, sliced (white and light green parts only)
1 pounds Yukon Gold potatoes (or any yellow-skinned potatos), peeled and chopped into 1-inch pieces
1 cup fat-free, reduced-sodium chicken broth (or vegetable broth)
1 2/3 cups fat free milk
Freshly ground black pepper


Heat oil in a large pot or Dutch oven. Add shallots, leeks and potatoes, and cook on low-medium heat for 5 minutes, stirring occasionally. Add chicken or vegetable broth and milk, and simmer half covered on medium heat for 30 minutes, until the potatoes are tender.

Transfer vegetables and some of the liquid to a blender or food processor and blend until smooth. Add more of the remaining liquid until desired consistency.

Ladle into 4 soup bowls; season with black pepper and add chopped chives or fresh parsley.

Exchanges: 1 1/2 starch, 1 vegetable

Nutrition Information Per Serving




3 g

Saturated fat

0 g


2 mg


7 g


30 g


4 g


211 mg

Updated August 31, 2021