Healthy Leek and Onion Soup

I never really gave leek and onion soup much thought until I was in my late twenties. Growing up, soup meant opening a can of Campbell’s and adding water. When mom made it from scratch, it was usually chicken noodle or vegetable beef.

But then I learned how simple it is to turn basic onions and leeks into something amazing. The trick isn’t fancy ingredients or complicated steps – it’s just patience. Let those onions and leeks cook slowly until they’re sweet and soft, and they’ll do all the hard work for you. It’s the kind of cooking that makes you look like you know what you’re doing, even when you’re just letting time do its thing.

What Kind of Leeks Should I Use?

For soup, you’ll want to look for fresh leeks with long, straight white stalks and crisp, dark green leaves – avoid any that are yellowed or wilted. The most common variety you’ll find at the grocery store is the American Flag leek, which is perfect for this recipe. Only use the white and light green parts of the leek since the dark green tops are too tough for soup (though you can save them for making stock). Before using your leeks, be sure to clean them thoroughly by slicing lengthwise and rinsing between the layers, as they often hide dirt and sand between their tightly packed leaves.

Options for Substitutions

This cozy soup recipe can be adapted with several easy substitutions:

• Leeks: Since leeks are the star of this soup, try to use them if possible. But if you’re in a pinch, you can replace them with extra onions or shallots – use about 2 large onions for every 2 leeks.
• Vegetable oil: Feel free to swap this with olive oil, butter, or even coconut oil. Each will give a slightly different flavor to your soup.
• Almond milk: Any plant-based milk works well here – try oat milk, soy milk, or cashew milk. Regular dairy milk or cream also works great if you don’t need the soup to be dairy-free.
• Vegetable broth: You can use chicken broth if you’re not keeping it vegetarian. In a pinch, water with extra seasonings or bouillon cubes will work too.
• Potatoes: Any potato variety works well – russet, yellow, or red potatoes. You could even use cauliflower for a lower-carb option, though the soup won’t be quite as creamy.

Watch Out for These Mistakes While Cooking

The biggest challenge when making leek and onion soup is not cleaning the leeks properly – these vegetables can hide dirt between their layers, so it’s crucial to slice them lengthwise and rinse thoroughly under running water.

Another common mistake is rushing the cooking process of the leeks and onions – they need to be cooked slowly over medium-low heat for at least 15-20 minutes until they’re soft and slightly caramelized, which builds the foundation of flavor for your soup.

When adding the potatoes, make sure to cut them into uniform sizes (about 1/4 inch thick) so they cook evenly, and avoid over-blending the soup if you’re using an immersion blender – a few quick pulses will give you the perfect creamy texture while maintaining some chunks for interest.

For the best flavor development, taste and adjust the seasoning only at the end of cooking, as the soup reduces and concentrates during simmering.

What to Serve With Leek and Onion Soup?

This cozy leek and onion soup pairs perfectly with a variety of sides that can turn it into a complete meal. A chunk of crusty French bread or warm sourdough is perfect for soaking up every last spoonful of the creamy broth. For something more substantial, try serving it alongside a simple ham and cheese sandwich – the savory flavors complement each other really well. You can also add some crunch to your meal with a side of mixed green salad dressed in a light vinaigrette, which helps balance out the soup’s richness.

Storage Instructions

Keep: This cozy leek and onion soup stays good in the fridge for up to 4 days when kept in an airtight container. The flavors actually get even better after a day or two as they have time to mingle together!

Freeze: Want to save some for later? Let the soup cool completely, then pour it into freezer-safe containers or bags, leaving a bit of space for expansion. It’ll keep well in the freezer for up to 3 months. Pro tip: freeze in individual portions for easy weekday lunches!

Warm Up: When you’re ready to enjoy your leftover soup, just heat it gently on the stovetop over medium-low heat, stirring occasionally. If it seems a bit thick after storage, add a splash of vegetable broth or almond milk to reach your desired consistency.

Preparation Time	10-15 minutes
Cooking Time	27-30 minutes
Total Time	37-45 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 400-450
• Protein: 8-10 g
• Fat: 22-25 g
• Carbohydrates: 50-55 g

Ingredients

• 3 tbsp vegetable oil (I use Pompeian grapeseed oil)
• 4 leeks (diced into 1/2 inch pieces)
• 1 onion, chopped
• 1 cup almond milk
• 3 cups vegetable broth (low sodium preferred)
• 2 potatoes, sliced
• black pepper (freshly ground for best flavor)
• salt

Step 1: Sauté the Leeks and Onion

In a large pot, gently fry the leeks and onion over medium heat for about 10 minutes, or until they are soft and translucent.

Stir occasionally to ensure even cooking and prevent them from browning.

Step 2: Cook the Potatoes in Stock

Add the potato and stock to the pot with the sautéed leeks and onion.

Increase the heat to bring the mixture to a simmering point.

Let it simmer for 15 minutes or until the potatoes are tender and cooked through.

Step 3: Add Almond Milk

Pour in the almond milk and continue to let the soup simmer for an additional 2 minutes.

This will help to integrate the flavors and add creaminess to the soup.

Step 4: Blend Until Smooth

Transfer the contents of the pot to a food processor and blend until smooth.

Alternatively, if you have a stick blender, you can blend the soup directly in the pot.

Blend until you reach your desired consistency.

Step 5: Season and Serve

Season the blended soup to taste with salt and pepper.

Divide the soup evenly between four bowls.

Sprinkle the top of each serving with fresh chives and add a drizzle of vegan cream.

Serve immediately with your favorite bread on the side.

Enjoy your delicious homemade soup!