Plant-Based Leek and Potato Soup | Nutrition Stripped
Eat Well Feb. 18. 2020

Plant-Based Leek and Potato Soup

Feb. 18. 2020
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

This week’s batch-cooking MVP is a plant-based tribute to a classic favorite. Three cheers for Plant-Based Leek and Potato Soup!

Using pureed cauliflower and almond milk instead of heavy cream gives this Plant-Based Leek and Potato Soup a healthy boost, without the use of dairy. Here’s a pro-tip when cooking with leeks — make sure you separate the leaves completely and wash them thoroughly. Leeks, similar to mushrooms, tend to hold on to more dirt than you would expect, so plan accordingly!

Did someone say batch-cooking? Whether you’re a seasoned batch-cooking vet, or just learning the ropes, Plant-Based Leek and Potato Soup is the perfect recipe to incorporate into your repetoiré. It’s quick and easy to make, packed with healthy vitamins and nutrients, and stores perfectly in our favorite glass containers.


Health Benefits of Cauliflower:

Cauliflower has tremendous compounds that are involved in a plethora of health benefits. Cauliflower can provide protection against cancer, anti-inflammation, cardiovascular benefits, and improved digestive health. (sulforaphane found in cauliflower helps protect the digestive lining and prevents bacterial overgrowth such as H. pylori).

Cauliflower-containing diets and the cruciferous vegetable family have been studied most in relation to cancer protection. As with most fruits and vegetables, cauliflower also contains great amounts of fiber which helps keep our digestive system moving. Fiber keeps us fuller for a longer period of time and releases a steady flow of energy into our bodies.

Nutrient Breakdown of Cauliflower:

*Per 1 cup, 100g

  • Fiber |3g
  • Protein |2g
  • Vitamin C | 77% DV
  • Manganese | 8% DV
  • Vitamin K | 20% DV
  • Folate | 14% DV
  • Vitamin B6 | 11% DV
  • Antioxidants | beta-carotene, cinnamic acid, ferulic acid, kaempferol, beta-cryptoxanthin, caffeic acid, quercetin, and rutin.
  • Sulforaphane
  • DIM (diindolylmethane) | a phytonutrient and plant indole found in most cruciferous vegetables, most notably studied in association with cancer prevention and anti-estrogenic properties for prostate, ovarian, cervical, and breast cancers.

The Recipe

Serves 6-8



½ head cauliflower cored and roughly chopped

1 ½ cup almond milk

2 russet potatoes, peeled and roughly chopped

2 leeks, light green and white parts only, rinsed thoroughly and chopped into 1-inch pieces.

3 cloves garlic, minced

1-quart vegetable stock

¼ teaspoon grated nutmeg

2 tablespoons olive oil

2 bay leaves

Salt and pepper to taste


Step 1

In a small sauce-pan, add almond milk and cauliflower and cook until cauliflower is tender and a fork or sharp knife pierces it easily. Add contents to a Vitamix blender and puree until smooth and creamy. Set aside.

Step 2

Heat olive oil in a large Dutch oven over medium-high heat until shimmering. Add leeks and cook until softened, about 10 minutes. Add garlic and cook until fragrant, about 30 seconds.

Carefully add stock, potatoes and bay leaves and bring to a simmer. Cook until potatoes are tender, about 15 minutes.

Step 3

Remove bay leaves, and add remaining contents of your dutch oven to a Vitamix Blender and blend until desired consistency.

Add contents of the blender and pureed cauliflower back into Dutch oven and stir until homogenous. Grate in fresh nutmeg and salt and pepper to taste.

Serve with a drizzle of olive oil, smoked paprika, and diced green onions.


Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to a month in the freezer, or in the fridge for 10 days. Reheat upon serving.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

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