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    Home » Recipes » Lunch » Soup

    Creamy Vegan Cauliflower Leek Soup

    Published: Oct 4, 2018 · Updated: Jan 3, 2023 by Neil 12 Comments

    529 shares
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    Two delicious bowls of creamy vegan cauliflower leek soup garnished with chives.
    This delicious creamy vegan cauliflower leek soup is an easy to make comforting soup recipe. It’s a light and healthy low-calorie, low-carb soup that’s made in just under an hour with all natural ingredients. This skinny soup is only 163 calories per bowl too so is great as a slimming aid. #neilshealthymeals #recipe #cauliflower #leek #soup #vegan #healthy #skinny #lowcarb #lowcalorie #creamy

    Creamy vegan cauliflower leek soup is a delicious comforting soup. Easy to make, it’s a light and healthy low-calorie soup on the table in under an hour!

    Two delicious bowls of creamy vegan cauliflower leek soup one in front of another garnished with chives served and ready to eat.

    You won't believe that when you taste this healthy cauliflower leek soup, it's actually made without any cream.

    How can it taste so creamy without being made with any cream?

    Well, it's the blending of the softened cauliflower and potato that gives it it's creamy consistency.

    Then its the leeks, garlic and thyme that give this soup its unique and delicious flavour!

    This is definitely a soup recipe that you'll want to stick in your back pocket for colder day's to come.

    Two delicious bowls of creamy vegan cauliflower leek soup one in front of another garnished with chives served and ready to eat.

    Talking of colder days to come, as I sit here typing up this cauliflower leek soup recipe the weather outside is pretty horrible. To say the least!

    It's grey and wet and not really a day that you would want to venture outside for.

    I think that the weather might have affected how I've arranged my blogging schedule of new recipes over the next few weeks too.

    Still, sometimes you can't beat a good bowl of delicious hot soup.

    Especially if you serve it with hunks of fresh homemade wholemeal bread that you can use to mop up every last drop with.

    A delicious bowl of creamy vegan cauliflower leek soup with chives and leeks in the background served and ready to eat.

    If the weather really does let us down, there's still plenty more simple soups with minimal ingredients like this cauliflower leek soup to keep us going until the warmer times arrive again!

    You know soup is one thing I'll never get fed up of.

    There's just so many different flavour combinations you can get.

    Check out some of my other creamy soups in the list further below!

    Delicious bowls of creamy vegan cauliflower leek soup garnished with chives served and ready to eat.

    What Are The Benefits Of Leek Soup?

    • There are only 163 calories in this cauliflower leek soup.
    • As this soup is low in fat and calories it can help aid weight loss as part of a weight management program.
    • Cauliflower is a heart friendly vegetable which contains sulforaphane. This acts as an antioxidant which can help reduce blood pressure.
    • Leeks are rich in flavonoids which are said to have anti-inflammatory, anti-diabetic, and anticancer properties, as well as other health benefits.
    • Leek soup can help aid digestion. Leeks are a good source of soluble fibre.

    Tips For How To Make Cauliflower Leek Soup

    • I use cooking spray to saute the vegetables. This helps to keep the calories as low as possible. You can use 1 tablespoon olive oil instead but this will change the nutritional label's values.
    • It doesn't matter how neat you chop your vegetables as they will be pureed anyway.
    • Only use the head of the cauliflower and break the florets into pieces. Discard the stalk.
    • Saute the leeks, cauliflower florets and garlic until softenned then add the thyme, potatoes and stock.
    • Simmer the vegetables until soft then blend until smooth and creamy.
    • Serve garnished with the freshly chopped chives.

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    Other Delicious Creamy Soup Recipes For You To Try

    • Scottish leek and potato soup - a simple healthier version of the classic Scottish soup. Still as deliciously creamy and smooth tasting as the original but healthier as again, it’s not made with butter or cream!
    • Leek sweet potato and rosemary soup - this is an addictive soup. Another delicious creamy comforting soup. Plus it’s really simple and quick to make too, in less than one hour!
    • Cheesy cauliflower and white bean soup - this soup is based on the classic flavour of cauliflower cheese with added beans. It's low in fat but packed with bags of flavour and makes a great, quick healthy lunchtime staple!
    • Healthy creamy chicken potato soup is a simple and delicious low fat hearty soup. This filling winter warmer is great for a cold winters day!
    • This low carb roasted cauliflower soup is delicious and easy to make. It's a healthy low fat creamy tasting soup which doesn't contain any actual cream!
    • Healthy creamy kale soup is quick and easy to make. This delicious budget soup is made with just a handful of ingredients and makes 6 portions.

    Creamy Vegan Cauliflower Leek Soup Recipe

    This soup is really easy to make. All it really requires is a little time to peel, chop and then sauté the vegetables.

    After that you just need to wait until the soup simmers!

    There's plenty to go round with 6 portions from this delicious soup recipe.

    You can keep this soup in the fridge covered in an airtight container for 3 - 4 days.

    And you can freeze this cauliflower leek soup easily too.

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    Two delicious bowls of creamy vegan cauliflower leek soup one in front of another garnished with chives served and ready to eat.
    Print Recipe Save Recipe Saved Recipe!
    5 from 4 votes

    Creamy Vegan Cauliflower Leek Soup Recipe

    Creamy vegan cauliflower leek soup is a delicious comforting soup. Easy to make, it’s a light and healthy low-calorie soup on the table in under an hour!
    Prep Time20 mins
    Cook Time40 mins
    Total Time1 hr
    Course: Lunch
    Cuisine: British
    Servings: 6
    Calories: 163kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Saucepans
    • Chopping board
    • Kitchen knives
    • Measuring spoons
    • Measuring jug
    • Garlic press
    • Peeler
    • Wooden spoon
    • Blender

    Ingredients

    • Low calorie cooking spray*
    • 3 leeks chopped
    • 1 large cauliflower Florets only. Remove the stalk and discard.
    • 3 cloves garlic crushed
    • ¼ teaspoon dried thyme
    • 1 large potato peeled and diced
    • 1 L vegetable stock
    • Freshly ground salt and pepper
    • 1 tablespoon chopped chives
    Metric - US Customary

    Instructions

    • Spray the bottom of a large saucepan about 7 to 8 times. Turn the heat on high underneath, then when the oil starts to bubble, turn the heat lower.
    • Add the leeks, cauliflower and garlic. Sauté, stirring constantly for about 8 minutes until soft, but not burnt, or you will taint the taste of the soup.
    • Add the dried thyme and stir in, then add the potato and sauté, again stirring for a further 2 minutes.
    • Add the stock, bring the mixture to the boil and simmer for about 30 minutes until the vegetables are soft then remove from the heat.
    • Either using a stick blender or an upright blender, blitz the soup to a pulp and return it to the saucepan.
    • Season to taste with the salt and pepper.
    • Serve garnished with the freshly chopped chives.

    Notes

    *You can substitute with 1 tablespoon olive oil if you don't have spray oil. This will change the nutritional label though.

    Nutrition

    Calories: 163kcal | Carbohydrates: 14g | Protein: 2g | Sodium: 684mg | Potassium: 286mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1120IU | Vitamin C: 18.7mg | Calcium: 44mg | Iron: 2.2mg

    Nutrition Facts
    Creamy Vegan Cauliflower Leek Soup
    Amount Per Serving
    Calories 163
    % Daily Value*
    Sodium 684mg30%
    Potassium 286mg8%
    Carbohydrates 14g5%
    Fiber 2g8%
    Sugar 3g3%
    Protein 2g4%
    Vitamin A 1120IU22%
    Vitamin C 18.7mg23%
    Calcium 44mg4%
    Iron 2.2mg12%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Reader Interactions

    Comments

    1. David @ Spiced

      October 04, 2018 at 12:57 pm

      5 stars
      I agree with you that the weather definitely affects the blog recipes. It's been downright dreary here lately, too. Chilly, rainy and dark...which makes me want to curl up with comfort food like soups and stews! I love using roasted cauliflower in soup, and this sounds like a delicious recipe. I hope you and Lynne have a great time in Braemar this weekend! It's nice to get away, isn't it? 🙂

      Reply
      • Neil

        October 04, 2018 at 6:28 pm

        As you say David "dreary". That's a great word and that too explains what the weather has been like here as well. So hopefully some fresh air up in the hills will clear our heads and the "dreary" cobwebs away too. Glad you like the soup and I hope you enjoy your weekend!!

        Reply
    2. mimi rippee

      October 05, 2018 at 10:38 pm

      A beautiful soup! I just made mashed potatoes and cauliflower! Such a nice flavor combination. I'm not scared of a little cream, and fortunately don't have dairy issues, but this recipe is certainly healthy!

      Reply
      • Neil

        October 08, 2018 at 3:43 pm

        Thank you Mimi. And yes mashed potatoes and cauliflower are a tasty combination aren't they?

        I'm not against cream. I just prefer it in my cheesecakes! 😀

        Reply
    3. Ron

      October 06, 2018 at 1:09 pm

      5 stars
      Nice soup and one we'll be needing here soon, no we need it now. I love both cauliflower and leeks so it's a win-win soup for me.

      Reply
      • Neil

        October 08, 2018 at 3:44 pm

        It's just a really nice easy and comforting soup Ron. And I definitely am going to be needed more if it here soon too! It's getting colder. And wetter!

        Reply
    4. Shashi at SavorySpin

      October 08, 2018 at 5:36 pm

      5 stars
      You make a good point with weather dictating food choices - I love all sorts of soup - but it's been in the 90s here in Georgia - too hot for soup - unless I chase soup with a smoothie? 🙂
      But back to your glorious creation - I so love how creamy this is from the cauliflower and potato - such a comforting and tasty soup.

      Reply
      • Neil

        October 08, 2018 at 7:51 pm

        Oh that does sound extremely hot for soup Shashi. I'd make the best of that whilst it lasts. Perhaps I should direct you to my salad recipes in the meantime....... 😉

        Reply
    5. Ben|Havocinthekitchen

      October 09, 2018 at 1:55 am

      5 stars
      That's 100% my kind of soup, Neil! I almost never add cream into soup (chowder is my exception); instead sometimes I add a teaspoon of butter when cooking soup which is healthier than cream. I am also not a fan of thickening the soup up with flour, so using potatoes is the best (and so much more delicious) way to enjoy hearty, health, and silky soup. I'm in!

      Reply
      • Neil

        October 09, 2018 at 6:00 am

        Thanks Ben. I do agree with you that adding potatoes to the soup to thicken it, rather than flour is a much better way. 🙂

        Reply
    6. Susie @ Suzlyfe

      October 09, 2018 at 4:24 pm

      Making and freezing this. Yuuuumn

      Reply
      • Neil

        October 10, 2018 at 4:24 am

        Enjoy Susie! It's good to have a batch of this filling soup in the freezer. 🙂

        Reply

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