Eating Healthy Blog

Potato Leek Soup

How-to for the basic cook:  Broth and fiber to fill you up, protein to sustain you and build muscle – and micronutrients to keep you healthy.

Vegetable soup basics

Soup is basically a mishmash of foods cooked in water. Cultures throughout the world each have their versions of soups, most of which make use of yesterday’s leftovers (the word “minestrone” is become a synonym for “hodgepodge” because it is defined by use of whichever vegetables are in season – or unused from yesterday).

Translation: there are no rules when it comes to soup. But if you want a fast, vegetable-based, high protein soup that is ready in under 15 minutes and requires almost no skill, here is a way to approach it.


  • 2 lg leeks – tender pale green and white parts
  • 4 medium potatoes, peeled and cubed
  • 6 cups unsalted soup stock OR 6 c water + 2 unsalted veggie bouillon cubes
  • 1 Tbsp peeled, stemmed & minced fresh garlic (2 – 3 cloves)
  • 1 Tbsp olive oil
  • 1 bay leaf
  • 1/2 – 1 tsp salt
  • 1 – 2 cups plain unsweetened rice milk
  • Fresh ground pepper to taste
  • 2 Tbsp minced parsley


  1. Prep leeks, potatoes and garlic
  2. Cook potatoes in soup stock with salt and bay leaf
  3. Heat oil on medium in a large dutch oven or soup pot
  4. Sauté garlic and leeks until soft and turning golden
  5. Add potatoes & stock to the onions and garlic
  6. Cook for a few minutes more, until the potatoes are tender
  7. Remove the bay leaf!
  8. Puree with a stick blender or in 2 batches in a jar blender
  9. Add rice milk to thin to desired consistency
  10. Add salt & pepper to taste, and minced parsley
  11. Heat gently for a few minutes (don’t boil), then serve



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