Healthy Potato, Leek, and White Bean Soup

potato leek soup
Kaleigh McMordie, MCN, RDN, LD
Total Time: 40 min
Prep Time: 10 min
Cook Time: 30 min
Servings: 8 (1 cup each)

Nutrition Highlights (per serving)

144 calories
2g fat
24g carbs
8g protein
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Nutrition Facts
Servings: 8 (1 cup each)
Amount per serving  
Calories 144
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 3mg 1%
Sodium 81mg 4%
Total Carbohydrate 24g 9%
Dietary Fiber 4g 14%
Total Sugars 1g  
Includes 0g Added Sugars 0%
Protein 8g  
Vitamin D 0mcg 0%
Calcium 58mg 4%
Iron 2mg 11%
Potassium 619mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

If you have high blood pressure, it is best to avoid canned soups. They contain lots of sodium, and if they are creamy they'll have extra saturated fat. Potato soup, in particular, is commonly made with heavy cream, bacon, cheese, and sour cream, but just because you are trying to eat healthier doesn’t mean you have to miss out on it.

This potato, leek, and white bean soup is loaded with flavor thanks to sauteed leeks and potatoes cooked in low sodium chicken or vegetable broth. Then white beans are blended in, resulting in a smooth, creamy texture with tons of flavor and nutrition.


  • 1 teaspoon olive oil
  • 3 cloves garlic (smashed)
  • 1 leek (rinsed and cut in half lengthwise
  • 4 cups potatoes (peeled and cubed)
  • 3 cups low sodium chicken (or vegetable broth)
  • 1 15-ounce can no added salt white beans
  • 1/2 teaspoon black pepper (freshly cracked)
  • Bacon (cooked and crumbled)
  • Chives (chopped)
  • Nonfat plain Greek yogurt


  1. Heat oil over low heat in the bottom of a heavy-bottomed pot.

  2. Chop leeks and save greens for another use. Add the white part of leeks and garlic to the stock pot and cook, stirring, until softened. Add potatoes and broth and simmer, covered, until potatoes are soft, about 20 minutes. Remove from heat and transfer all contents to a blender. Add white beans and pepper and blend until smooth.

  3. Pour into bowl and garnish each with a dollop of yogurt, a teaspoon of chives, and a teaspoon of crumbled bacon (optional).

Ingredient Variations and Substitutions

This healthier version of potato soup provides plenty of fiber and plant-based protein and can be made vegan by using vegetable broth. If you aren’t vegetarian, feel free to top your soup with a dollop of plain greek yogurt, a tiny bit of crumbled bacon, and chives for even more flavor.

For dairy-free, leave off yogurt.

Cooking and Serving Tips

If you like your soup more chunky, leave half of the beans and half of the potatoes when blending, and stir them back in at the end.

This soup makes a delicious and filling lunch along with a side salad or on its own. The recipe makes a big batch, so you can portion it out to eat all week long.

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1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Pallazola V, Davis D, Whelton S, Cardoso R, Latina J, Michos E, Sarkar S, Blumenthal R, Arnett D, Stone N, Welty F. A Clinician's Guide to Healthy Eating for Cardiovascular Disease Prevention. Mayo Clin Proc Innov Qual Outcomes. 2019;3(3):251-267. doi:10.1016/j.mayocpiqo.2019.05.001

By Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition.