Name: Healthy Potato, Leek, and White Bean Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 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

Healthy Potato, Leek, and White Bean Soup

Kaleigh McMordie, MCN, RDN, LD

Updated on January 04, 2022

Medically reviewed by

Kristy Del Coro, MS, RDN, LDN

(308 ratings)

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

Show Nutrition Label

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.

Ingredients

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

Preparation

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