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Home » Recipes » Mashed Vegan Leek and Potato Soup (Gluten-Free)

Mashed Vegan Leek and Potato Soup (Gluten-Free)

Mar 23, 2020 by The Pesky Vegan | 6 Comments

145 shares
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This vegan leek and potato soup is plant-based comfort food at its very best. Creamy, hearty, filling, and gluten-free, it's also cheap and easy to make.

Vegan Leek and Potato Soup

Many people blitz their leek and potato soup, but I like to mash mine. This results in a nice combination of creamy and chunky textures that make it all the more comforting to devour.

The more you make this soup, the more you’ll be able to decide whether you like it with extra potatoes, extra leeks, less garlic etc. So I'd encourage you to experiment and find the ratio that's right for you.

For more vegan soups that include potato, try this broccoli, potato and tarragon soup and white bean soup with lemon and parsley.

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Vegan Leek and Potato Soup Close-Up

Is vegan leek and potato soup healthy?

Vegan leek and potato soup is a very healthy option for a light lunch or appetiser. Potatoes are a great source of fibre, potassium, and various other vitamins and minerals.

In one serving of this recipe you’ll find:

  • Calories: 269 kcal
  • Fibre: 7 grams (29% of RDA)
  • Potassium: 850 mg (24% of RDA)
  • Iron: 7 mg (39% of RDA)

Which potatoes are best?

When it comes to leek and potato soup, the best potatoes are ones that will break down easily and thicken the dish. All-purpose varieties such as Maris Piper, Yukon Gold, or Désirée work well here.

Starchy/floury varieties like King Edward, Russet, or regular baking potatoes are also fine to use.

Waxy potatoes such as Charlotte and Jersey Royals are not ideal as they don't break down easily, and they'll give the soup a gluey final texture. Saying that, you can still make do with them if it's all you've got around.

How to make vegan leek and potato soup

Vegan Leek and Potato Soup Ingredients

Some leek and potato soup recipes call for onions as well as leeks, but I give the onions a day off here. It's all about the leeks.

Start by heating the oil and butter in a large saucepan on medium heat, before adding the sliced leeks. Cook for 7-8 minutes or until the leeks have softened.

Leeks Frying

Once the leeks are soft, add the chopped garlic and cubed potatoes and cook for another 3-4 minutes.

Leeks and Potatoes Frying

Next, add the vegan stock, bay leaves, and season with salt and pepper.

I like to add wholegrain mustard and nutritional yeast for a bit of a cheesy umami flavour, but these are optional. If you are opting for the mustard and/or nooch, add them in at this point.

Bring to a boil, then reduce the heat and simmer for around 15 minutes or until the potatoes have softened.

Removing Bay Leaves from Soup

Once the potatoes are soft, stir in the plant-based milk and adjust the seasoning. Remember to remove the bay leaves at this point.

Mashing the soup

Mashing Leek Potato Soup

Once the potatoes are cooked, turn off the heat and mash the soup using a potato masher. This will give you a delightful middle ground between creamy and chunky, and it’s more interesting to eat.

Mashing is also a great option if you don't have access to a blender. If you prefer smoother soup – and if you like to follow the crowd – you could also blend it. But we like to mash it here at TPV HQ.

Serving suggestions

Finish this soup off with chopped fresh parsley or chives. Salty, smoky vegan pancetta is another great addition if you happen to have some lying around, as is homemade vegan parmesan or cashew cream.

You could also drizzle over extra-virgin olive oil, or stir through a dollop of plant-based cream or crème fraiche.

Vegan Leek and Potato Soup

Recipe FAQ

Which potatoes should I use?

I find all-purpose varieties such as Maris Piper, Yukon Gold, or Désirée to be best in soups (see section above for more info).

Which plant-based milk is best?

My personal preferences would be neutral all-rounders such as oat milk or soya milk. Others, such as almond, tend to have a strong taste that might not work well here.

Is this recipe gluten-free?

If you need to ensure that this recipe is 100% gluten-free, use a vegan stock and plant-based milk that are certified or labelled as such. You’ll want to do the same for any vegan cream etc. that you use when serving. 

How long will this keep in the fridge?

You can store this leek and potato soup in the fridge for up to four days. Reheat in the microwave or in a pan on low heat, adding a splash of water or plant-based milk to loosen it up.

Can I freeze it?

This soup freezes very well for up to six months, so it's worth making a big batch and then storing it in the freezer for an easy lunch or dinner. Defrost for a few hours before reheating on the hob, adding a touch more water or plant-based milk if necessary.

Variations and tips

  • Nutritional yeast: This is optional, but I love the cheesy umami flavour it adds to soups. It’s also a good source of vitamin B12.
  • Mashing v blending: I find that mashing the soup gives it a nice texture, but you could also blend it if you prefer it smoother.

Hey you – let me know what you think

If you made this recipe and enjoyed it – or did anything differently – I'd love to hear from you down below in the comments 👇

You can also find me and let me know on Instagram, Pinterest, and Facebook @thepeskyvegan 🌿

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More vegan recipe ideas

If you liked this recipe, you may also enjoy:

  • Vegan Scotch Broth (Scottish Barley Soup)
  • Vegan Cauliflower Cheese Soup
  • Leftover Mashed Potato Pancakes
  • Vegan Mushroom and Tarragon Soup
  • Celeriac Soup with Apple, Lemon & Thyme
  • Aloo Palak (Potato Curry)
  • Ultimate Vegan Haggis
  • Easy Vegan Stovies (Scottish Potato Stew)

You can also check out my full list of vegan soup recipes.

Vegan Leek and Potato Soup

Mashed Vegan Leek and Potato Soup (Gluten-Free)

The Pesky Vegan
This vegan leek and potato soup is plant-based comfort food at its very best. Creamy, hearty, filling, and gluten-free, it's also cheap and easy to make.
5 from 3 votes
Rate this Recipe Print Recipe
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Soup
Cuisine Gluten-free, Vegan
Servings 4
Calories 269 kcal

Ingredients
 

  • 1 tablespoon olive oil
  • 2 tablespoons (30 g) plant-based butter
  • 3 medium leeks, washed, trimmed, cut lengthways, and sliced (approx. 1 lb / 500 g)
  • 3 large cloves garlic, finely chopped
  • 4 medium potatoes, peeled and chopped into 1 cm cubes (approx. 1 lb / 500 g)
  • 4-5 cups (1-1.2 litres) vegan stock
  • 3 bay leaves
  • 1 teaspoon wholegrain mustard (optional)
  • 2 tablespoons nutritional yeast (optional)
  • ¾ cup (180 ml) unsweetened plant-based milk
  • Salt and pepper to taste
  • Chopped fresh parsley or chives, to serve
Prevent your screen from going dark

Instructions
 

  • Heat the oil and butter in a large saucepan on medium heat. Add the sliced leeks and cook for 7-8 minutes or until the leeks have softened.
  • Once the leeks are soft, add the chopped garlic and cubed potatoes and cook for another 3-4 minutes.
  • Next, add the vegan stock, bay leaves, and season with salt and pepper. If using wholegrain mustard and nutritional yeast, also add these. Bring to a boil, then reduce the heat and simmer for around 15 minutes or until the potatoes have softened.
  • Once the potatoes are soft, stir in the plant-based milk and adjust the seasoning. Turn off the heat, remove the bay leaves, and mash using a potato masher.
  • Serve with freshly chopped parsley or chives.
Rate this recipe 👇

Notes

Serving suggestions: I like to finish this soup off with chopped parsley or chives. Other additions include smoky vegan pancetta, homemade vegan parmesan, or cashew cream. You could also drizzle over extra-virgin olive oil, or stir through some plant-based cream or crème fraiche.
Potatoes: The best potatoes for soup are all-purpose varieties such as Maris Piper, Yukon Gold, or Désirée. Starchy/floury varieties like King Edward, Russet, or regular baking potatoes are also fine to use. Waxy potatoes such as Charlotte and Jersey Royals are not ideal, but you can still make do with them if it's all you've got around. 
Plant-based milk: My personal preferences would be neutral all-rounders such as oat milk or soya milk. Others, such as almond, tend to have a strong taste that might not work well here. 
Nutritional yeast: This is optional, but I love the cheesy umami flavour it adds to soups. 
Mash/blend: I find that mashing the soup gives it a nice texture, but you could also blend it if you prefer it smoother. 
Gluten-free: If you need to ensure that this recipe is 100% gluten-free, use a vegan stock and plant-based milk that are certified or labelled as such. You’ll want to do the same for any vegan cream etc. that you use when serving. 
Storage: You can store this soup in the fridge for up to four days or freezer for up to six months. 
If you liked this recipe, you may also enjoy:
  • Vegan Scotch Broth (Scottish Barley Soup)
  • Vegan Cauliflower Cheese Soup
  • Vegan Mushroom and Tarragon Soup
  • Celeriac Soup with Apple, Lemon & Thyme
  • White Bean Soup with Lemon & Parsley
  • Easy Vegan Scalloped Potatoes (Dauphinoise)
  • Ultimate Vegan Haggis
  • Easy Vegan Stovies (Scottish Potato Stew)
 
* The nutrition info below is for one serving of the soup, based on a total of four servings.

Nutrition

Calories: 269kcalCarbohydrates: 41gProtein: 8gFat: 9gSaturated Fat: 2gSodium: 126mgPotassium: 850mgFiber: 7gSugar: 9gVitamin A: 2474IUVitamin C: 30mgCalcium: 188mgIron: 7mg
Nutrition Facts
Mashed Vegan Leek and Potato Soup (Gluten-Free)
Amount Per Serving
Calories 269 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Sodium 126mg5%
Potassium 850mg24%
Carbohydrates 41g14%
Fiber 7g29%
Sugar 9g10%
Protein 8g16%
Vitamin A 2474IU49%
Vitamin C 30mg36%
Calcium 188mg19%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword healthy vegan recipe, vegan lunch, vegan soup
Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan

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145 shares

Reader Interactions

Comments

  1. Gabe

    March 28, 2020 at 1:48 pm

    5 stars
    Just had this for lunch (double quantities as our random veg box had two mahoosive leeks in) and it was a crowd pleaser! The 3 year old declared it “yummy!” and the 14 month old kept grabbing the spoon as it wasn’t going in quick enough.
    Opted for the mustard and nooch, and also added some Maggi sauce for a flavour boost at the end.
    👍🏼👍🏼

    Reply
    • The Pesky Vegan

      March 28, 2020 at 4:50 pm

      Great to hear it went down well across all generations!

      Reply
  2. Vicky

    October 04, 2020 at 2:07 pm

    5 stars
    One of my favourite soups - thanks!

    Reply
    • The Pesky Vegan

      October 08, 2020 at 10:02 am

      Great to hear - thanks for the review!

      Reply
  3. Lauren

    January 16, 2022 at 3:46 pm

    5 stars
    I’ve been making leek and tattie soup for years but never thought to put nutritional yeast in it. It heads a whole other level to this. Lovely 😊

    Reply
    • The Pesky Vegan

      January 16, 2022 at 6:26 pm

      Thanks for the review - I'd say nutritional yeast goes into about half of all the soups I make these days!

      Reply

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I'm Alistair and I'm The Pesky Vegan. I create new recipes every single week – always vegan, usually gluten-free.

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