Creamy Leek Soup Without Potatoes Recipe
A comforting and creamy leek soup made without potatoes, featuring cauliflower, leeks, and white rice, blended to silky perfection. This healthy soup is ready in about 30 minutes and can be garnished with soy cream and crunchy roasted seeds for added texture and flavor.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 2 large or 4 small servings
- Category: Soup
- Method: Stovetop
- Cuisine: International
- Diet: Vegan
Ingredients
Soup
- 4 cloves garlic, sliced
- 1 medium-sized head of cauliflower (about 9 oz / 240g), cut into florets
- 2 medium-sized leeks (about 11 oz / 330g total), sliced and washed
- 1 tablespoon olive oil
- 4 cups (950 ml) vegetable stock, hot
- ⅓ cup (65 g) long-grain white rice
Seasoning
- Black pepper, to taste
- 1 teaspoon onion powder
- ½ teaspoon dried thyme
Optional Toppings
- Roasted seeds (sunflower, hemp, pumpkin)
- Soy cream
Instructions
- Prepare your veggies: Slice the garlic, cut the cauliflower into florets, and slice & wash the leeks thoroughly to remove any dirt between the layers.
- Sauté garlic and leeks: Heat olive oil in a large pot over medium heat. Add the sliced leeks and garlic, sauté until softened and fragrant, approximately 10 minutes.
- Add main ingredients and seasoning: Add the cauliflower florets, hot vegetable stock, long-grain white rice, black pepper, onion powder, and dried thyme. Increase the heat to bring the mixture to a boil.
- Simmer: Reduce heat to a simmer and cook until the cauliflower is tender and the rice is fully cooked, about 10 to 15 minutes.
- Blend the soup: Using a benchtop or immersion blender, blend the soup until creamy and silky. The longer you blend, the smoother the texture becomes.
- Serve: Pour the soup into bowls and top with a swirl of soy cream and crunchy roasted seeds for added flavor and texture. Serve immediately.
Notes
- Serves 2 large or 4 small portions. Adjust portion sizes as needed.
- Prepare ingredients ahead of time by measuring, cleaning, and slicing vegetables, and have hot vegetable stock and a blender ready for smooth cooking.
- Slice garlic instead of mincing to avoid burning; blending later ensures the texture remains smooth regardless of garlic slice size.
- Cooking time may vary depending on rice type; wholegrain, black, or wild rice will require longer cooking.
- If the soup is too thick, add more vegetable stock and stir; if too thin, simmer longer to reduce or add cauliflower/cornstarch slurry to thicken.
- Store leftovers in an airtight container in the fridge for 2-3 days.
- Freeze cooled soup in individual portions for 2-3 months; thaw before reheating and blend again for best texture.
