Cauliflower Leek Potato Soup Without Cream
Craving a cozy bowl of creamy soup that won’t weigh you down? This guilt-free cauliflower potato leek soup without cream is like a secret handshake for health-conscious foodies. It has all the velvety smooth goodness, minus the extra calories you don’t need.
Author: Sheeba
Ingredients
- 2 stalks of leek (makes about 1 cup)
- 4 cloves of garlic
- 3 medium Russet potatoes
- 500 grams head of cauliflower (1.1 pounds)
- 1 teaspoon butter
- 3 cups vegetable broth (or chicken broth or 1 bouillon cube in 3 cups of water)
- ¾ teaspoon whole peppercorns (or ½ teaspoon fresh ground pepper)
- ½ teaspoon dried rosemary
- ½ teaspoon dried oregano
- 4 teaspoons lemon juice
- 2 tablespoons grated parmesan
Garnish
- 1 stalk green onions (green parts only)
- a pinch of red pepper flakes
STEP BY STEP IMAGES
Scroll back to find detailed recipe photos!
Instructions
Chop
- Dice the white and light green parts of 2 stalks of leek. Roughly chop 4 cloves of garlic.
- Peel and dice 3 medium Russet potatoes into 1-inch cubes.
- Separate 500 grams head of cauliflower into florets, about the same size as potatoes.
Sauté
- Heat 1 teaspoon butter in a large pot.
- Sauté chopped garlic and diced leek on low heat until you get a nice aroma.
- Add cauliflower florets and stir for about 5 minutes.
- Drop in the potatoes and stir for a couple of minutes.
Simmer
- Add 3 cups vegetable broth (or chicken broth), ¾ teaspoon whole peppercorns, ½ teaspoon dried rosemary and ½ teaspoon dried oregano.
- Bring it to a low boil. Cover and simmer on medium heat for 15 minutes.
- The potatoes should be well-cooked and almost falling apart. If not, simmer for a few more minutes.
Blend
- Blitz with an immersion blender. Alternatively, cool and pulse a few times in a regular blender.
- Blend in batches if needed, to avoid over-blending. Return the soup to the pot and reheat, if required.
Garnish
- Turn off the heat. Add 4 teaspoons lemon juice and 2 tablespoons grated parmesan.
- Serve the soup in individual bowls, garnished with chopped green parts of 1 stalk green onions and a pinch of red pepper flakes.
Video
Notes
- Potatoes: Dice potatoes into small 1-inch-ish cubes (or even smaller). This helps the potatoes cook fast and disintegrate before blending.
- Cauliflower: Stir in cauliflower 5-minutes before adding potatoes. This simple step deepens the flavor. It also ensures that cauliflower is also well cooked so there’s no need to over-blend the soup.
- Clean leeks: The layers might have hidden dirt, so halve them and rinse before chopping.
- Blending: Do not overprocess. Pulse a few times until the soup is smooth enough. For the best results, I suggest using an immersion blender (or a regular blender) rather than a food processor.
- See more tips and variations in the post above.
Nutrition Facts
Cauliflower Leek Potato Soup Without Cream
Amount per Serving
Calories
192.4
% Daily Value*
Fat
2.3
g
4
%
Saturated Fat
1.3
g
8
%
Trans Fat
0.04
g
Polyunsaturated Fat
0.2
g
Monounsaturated Fat
0.5
g
Cholesterol
4.9
mg
2
%
Sodium
803.3
mg
35
%
Potassium
1077.4
mg
31
%
Carbohydrates
39.3
g
13
%
Fiber
5
g
21
%
Sugar
5.1
g
6
%
Protein
6.8
g
14
%
Vitamin A
477.7
IU
10
%
Vitamin C
72.2
mg
88
%
Calcium
83
mg
8
%
Iron
2.2
mg
12
%
* Percent Daily Values are based on a 2000 calorie diet.