With simple ingredients, this creamy low-carb and dairy-free leek soup is as easy as they come. This antioxidant-rich meal–full of vitamin C and a good portion of vitamin A–can be made in about 30 minutes. And, if you have a heavy-duty Vitamix or a handheld immersion blender, it’ll be all the easier to turn these long allium stalks into a filling soup!
Leeks are related to the allium family, which includes onions, shallots, garlic and chives. Their origin can be traced back to Central Asia, and they were widely used by the Egyptians, Greeks, and the Romans. And, given the Romans were mentioned, I’m going to assume the Romans were responsible for bringing leeks to northwestern Europe when we look at where the original potato leek recipes came from. The Roman influence in architecture and the use of aqueducts and concrete can be seen in so many countries throughout Europe and beyond. (Ironically, if you ask a horticulturist, it appears wild leeks can be found in North America. They look more like a cousin to green onions with a thin, narrow bulbous bottom stalk but with broad leaves like tulips, and they’re often referred to as ramps!)
Leeks have a mild and sweet oniony flavor, closer to shallots and sweet onions, in case you had to make a substitution. And, while it might seem like their long, thick leaves may not be edible, you can actually eat them raw. Just cut off the ends so that you’re left with the white and light green parts of the stalk.
Th original potato leek soup recipe can be sourced back to two countries, Wales and France. It is usually composed of leeks, potatoes, onions, cream, sometimes celery, and broth. As for the general recipe, France appears to have more stories around the two names of the soup, which became popular there during the 19th century. So in my opinion, I believe the French can take ownership for this recipe. In France the warm creamy soup is known, as “Potage Parmentier”, while the cold version is often referred to as “Vichyssoise”.
Today, we’re just going to swap out the cream for full-fat coconut milk and the high-glycemic potatoes with the ever-popular vegetable—the cauliflower—that won’t spike your blood sugar in my low-carb version.
If you like these ingredient swaps in a chowder-like soup, try my recipe for diary-free clam chowder. You won’t miss the dairy at all, and you might even say it’s one of the best you’ve ever had!
If you get a chance to make my version of a low-carb and dairy-free leek soup, please consider leaving a review. I appreciate all the help I can get, promoting anti-inflammatory meals with little advertising, at least for now. – Jacqueline
Low-Carb + Dairy-Free Leek Soup
6
servings15
minutes15
minutes30
minutesEating anti-inflammatory doesn’t have to be difficult or skimp on taste. Try my recipe for a creamy, low-carb, and lactose- and casein-free leek soup!
Macros for a medium-sized bowl of soup:
266 calories | 9.1g protein | 10.9g net carbs | 16.8g fat
Ingredients
4 leek stalks, white and light green parts, chopped into 1” pieces
25 oz free-range chicken or vegetable broth, more can be added to make it less like a chowder as shown in the photo
36 oz frozen cauliflower rice
1-1/2 cups full-fat coconut milk
1/4 to 1/2 yellow onion, diced
1 tbsp avocado oil
3 tbsp Nutiva organic butter-flavored coconut oil, your favorite vegan-based ghee, or more of the above avocado oil (organic pastured ghee or butter can also be used for those that eat dairy*)
3 to 4 cloves garlic, minced
1/2 tsp Himalayan pink salt
1/2 tsp black pepper
1/4 to 1/2 tsp dried thyme
1/4 tsp cayenne pepper
1 bay leaf
Optional: Lightly garnish with thinly sliced leeks, sautéed shallots, chopped chives, parsley, or basil
Directions
- In a large pot, add 2 tbsp avocado oil, bay leaf, onions, and chopped leeks. Allow to sauté on medium heat until tender and then turn the heat down to medium low.
- Then, add in your broth, salt, pepper, cayenne, bay leaf, and thyme. The garlic can be added right before this gets pureed. (Be sure to remove the bay leaf prior to pureeing.)
- In a separate pot or large sauce pan, add your cauliflower rice, avocado oil, and butter-flavored coconut oil. (Organic pastured ghee or butter can also be used as a substitute for those that eat dairy.*) Cook on medium or medium-low heat, stirring occasionally so it cooks evenly.
*Note: While ghee is not vegan, it does not contain lactose or casein. This makes it a good substitute for those who are lactose intolerant or have an allergy to the casein protein in milk. - If using a Vitamix blender for pureeing on the soup setting, allow both pots of leek mixture and the cauliflower rice to cool enough in the pan so it isn’t piping hot upon carefully pouring each batch into the Vitamix separately to puree. (Heat can slowly break down plastic.) Additionally, when using the soup setting, it does not take long to see steam being created in the blender (about 10 minutes) or feel warm to the touch on the outside of the blending container.
If using a glass blender top or an immersion blender there is no need for cooling. It’s up to you how long you puree your ingredients. I’ve made mine so it appears as a thick chowder or a smoother, more liquid texture by adding more broth. - When the cauliflower and leek mixtures have been pureed, pour them into the large pot, add the coconut milk, mix well, and simmer on low until all the contents are warm (about 5 minutes).
- Serve with optional garnishes and extra virgin olive oil, and enjoy!
Notes
- Whenever possible I recommend using clean, organic ingredients.
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