The Ranger's Daughter

Naturally beautiful food


Leek and Potato Soup with Cauliflower

I never get tired of soup. We had the first day of fall not long ago, and my first thought was of soup season. Don’t get me wrong – I love the sun and the summer, and I’m sorry to see that go. But I’ve missed my stock pot steaming away on the back burner, and the cozy aromas that fill the house. Somehow, soup makes a home feel even more like a home.





Soup also has a wonderful way of slowing down meal times. I love to sit with my little family, hovering over steaming bowls of hot liquid, savoring each warming spoonful. You can’t rush soup. It has to be eaten the way food was meant to be enjoyed – languidly, between conversation and contented sighs.






Leek and Potato Soup is a classic Irish dish. Filled with hearty potatoes and cream, it’s not a soup that’s known for being easy on the waistline. But with leek season upon us, I couldn’t pass up the totally reasonable price for these delicious bulbs in the organic section. Aromatic and sweet, leeks have a mild onion flavor that tastes luxurious. It’s the more sophisticated allium, you see.




So I set out to lighten up a classic without sacrificing deliciousness. Potatoes are healthier than people give them credit for, but they are pretty carby little tubers. So I halved the potato content and added in a good bunch of cauliflower. Pureed cauliflower is great in soup – it has a thick and creamy texture that’s reminiscent of potatoes, but without all the baggage. And it’s fantastic for you. Cauliflower is packed with good stuff, including phytonutrients that help detoxify your liver (fellow booze sippers, take note).




Now I just had to leave some cream in this recipe. Cream is a beautiful thing, and can certainly be enjoyed in moderation. So I used a modest bit of heavy cream and then supplemented with milk. The result? Decadence.




One thing I loved about this soup was how much my 9-month-old daughter enjoyed it. I ate my dinner with her in my lap, and she spent the whole meal trying to strong-arm my bites to her mouth. Can’t say I’ve ever wrestled a baby over a bowl of soup before.

Doesn’t this velvety bowl of goodness just scream early autumn?


Leek and Potato Soup with Cauliflower

Yield: 11 cups

Serving Size: 1 cup

Calories per serving: 150

Fat per serving: 7.5

Carbs per serving: 17

Protein per serving: 2.5

Fiber per serving: 2.5

Sugar per serving: 3.5

Leek and Potato Soup with Cauliflower

If possible, let your chopped leeks and garlic rest for 5-10 minutes before adding them to the pan. Research shows that cutting allium vegetables allows important nutrients to release and stabilize before the cooking heat can destroy them.


  • 4 large leeks (about 7 cups), chopped
  • 12 oz. russet potatoes (about 2 small), peeled and diced
  • 4 cloves garlic, minced
  • 12 oz. cauliflower (about 4 cups), chopped
  • 2 Tbsp. olive oil
  • 1 Tbsp. butter
  • 8 cups vegetable broth
  • 1/2 cup heavy cream
  • 1/2 cup 2% milk (or whatever milk you have on hand)
  • 1 bay leaf
  • 1 tsp Kosher salt
  • 1/4 tsp white pepper
  • fresh parsley, minced, for garnish


  1. Heat oil and butter in a large stock pan over medium heat
  2. Add leeks and garlic and cook for 6-8 minutes or until softened, stirring often
  3. Add broth, potatoes, cauliflower and bay leaf and bring to a boil
  4. Simmer until potatoes and cauliflower are fork tender, about 20 minutes
  5. Working in batches, puree soup in a food processor or blender until smooth (be careful!)
  6. Return to the pot and add cream, milk, salt and pepper. Stir to combine
  7. Garnish individual bowls with chopped parsley
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cauliflowerfall recipeshealthyhealthy dinnerhealthy recipeshealthy souppotato leekrecipesoupsoup recipevegetarianvegetarian recipes

Allison • September 30, 2015

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  1. Cheryl October 24, 2015 - 4:03 am

    This looks divine and I love how you added more cauliflower! I’m going to try it this weekend. We’ll see how it turns out!

    • Allison October 24, 2015 - 1:43 pm

      Thank you Cheryl! I’m so excited to have you try my recipe – I hope the family enjoys it 🙂


      • Csaba March 1, 2016 - 11:17 pm

        I have to say Allison is one of the most amazing and beiufatul people EVER! I have yet to meet her but can only hope someday we will. She has a heart of gold and am proud to call her my friend!!!! The piece if gorgeous, just like you! So glad you featured her Cassie!XO

  2. Cheryl October 26, 2015 - 3:41 am

    We tried the soup and it was delicious!! I made a few modifications to make it vegan and gluten free for my family’s health needs:
    -Instead of butter I used Melt, which is basically coconut “butter”
    -I replaced the milk with almond milk. I knew it wasn’t going to be as thick as it would be with dairy, so I used some Japanese sweet rice flour to thicken it
    -Because I didn’t use any dairy, I had to double the salt.
    -Lastly, I rough puréed it to keep the soup a little bit more “chunky.”

    Of course, we dipped in some gluten free French bread and it was so yummy! We all went back for seconds!!?

    • Allison October 26, 2015 - 9:03 pm

      This is great, I love that you were able to make this vegan and gluten-free! Than you for sharing your modifications – I think next time I’ll make it a little more “chunky” too.

      I’m so glad the family liked it. 🙂

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