Cooking and Meal Prep Recipes Healthy Potato, Leek, and White Bean Soup By Kaleigh McMordie, MCN, RDN, LD Kaleigh McMordie, MCN, RDN, LD Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. Learn about our editorial process Updated on January 04, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Kaleigh McMordie, MCN, RDN, LD (315 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 Hide 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. Recipes Rate this Recipe You've already rated this recipe. Thanks for your rating! 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. 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. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.