Leek and Potato Soup

Tanya Eisenwasser

Print Recipe

A simple blended leek and potato soup with fresh herbs.

Prep 15 min

Cook 30 min

Serves 6

Gluten-freeDairy-freeVegan

Ingredients

• 3 medium leeks, white and pale green parts only (about 4 cups sliced)
• 1.5 lbs potatoes (Yukon Gold or russet), peeled and cubed
• 3 tablespoons olive oil
• 4-5 cups fresh vegetable or chicken broth (or water with extra salt, see Tips)
• 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried)
• 1 teaspoon sea salt, or to taste
• 1/4 cup full-fat coconut cream (optional, for finishing)
• Fresh chives or parsley, chopped, for garnish

Instructions

Prep

1. Trim the dark green tops and root ends from the leeks. Slice the white and pale green parts in half lengthwise, then into half-moons.
2. Rinse the sliced leeks well in a bowl of cold water to remove grit. Drain.
3. Peel and cube potatoes into 1-inch pieces.

Cook

1. Warm olive oil in a large pot over medium-low heat.
2. Add the leeks and a pinch of salt. Cook gently for 8-10 minutes, stirring often, until soft and translucent. Avoid browning.
3. Add the thyme and stir for 30 seconds.
4. Add the potatoes and broth. Stir to combine.
5. Bring to a boil, then reduce heat. Cover and simmer for 18-20 minutes until the potatoes are completely tender and break apart easily with a fork.

Blend

1. Remove the pot from the heat.
2. Use an immersion blender to blend until smooth and creamy. Alternatively, transfer to a regular blender in batches with the lid slightly vented to release steam.
3. Stir in the coconut cream if using. Taste and adjust salt as needed. Add a splash more broth or water to thin if desired.

Serve

1. Ladle into bowls.
2. Top with fresh chives or parsley and a drizzle of olive oil. Serve with a slice of cassava soda bread on the side for a more substantial meal.

Tips & Substitutions

• Use only the white and pale green parts of the leek. The dark green tops are tougher and harder to blend smooth. Some people with histamine intolerance also react to salicylates, which tend to be higher in the dark green parts.
• Rinse leeks well. Grit hides between the layers, so a thorough rinse after slicing is worth the extra step.
• Skip the coconut cream for a lighter soup. The potatoes blend into a naturally creamy texture on their own.
• Hemp milk works as a coconut cream substitute if coconut is a trigger. The soup will be thinner but still smooth.
• Use fresh broth or just water with extra salt if you don't have a broth you trust. Many store-bought broths contain yeast extract, tomato, or "natural flavors" that some people react to.

Why This Works

Leeks. Generally well tolerated and offer a mild, slightly sweet onion flavor. Some people with histamine intolerance or mast cell issues find onions and other alliums triggering, while many tolerate leeks well. Start with a smaller portion if you're unsure.

Potatoes. Naturally low in histamine and generally well tolerated regardless of variety. For histamine intolerance, freshness and quick storage matter more than cooking method. The starch creates a creamy texture without any dairy.

Olive oil. A stable cooking fat that is generally well tolerated. It adds richness and helps mellow the leeks during the long, slow saute.

Thyme. A fresh herb that pairs naturally with leeks and potatoes. Generally well tolerated and adds depth without strong spice flavors.

Coconut cream. A dairy-free finish that adds body. Check the label for additives like guar gum or carrageenan, which some people react to.

Storage

Best eaten fresh the day it's made. If you need to store it, cool quickly, refrigerate in an airtight container, and eat within 24 hours. Generally lower risk than meat or fish leftovers, but still best cooled quickly and stored briefly. Freeze portions right away if you want to save some for later.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.