This dairy free low sodium potato leek soup with mustard is creamy, full-bodied, sharp and comforting. Perfect for these early days of winter.
On cold winter days, I often crave a comforting, warm meal to soothe my soul. Low-sodium potato leek soup with mustard is my go-to dish on such days. Its luscious and comforting nature makes it an ideal choice when the temperatures plunge.
This soup, with its creaminess stemming from the hearty potatoes and leeks softened in coconut oil, hits the spot just right. Moreover, it's packed with nutrition and rich in essential elements like fiber, protein, and potassium, while keeping the fat, cholesterol, and carbohydrates on the lower side.
What's special about this soup?
The key to making this soup special is a natural salt substitute that adds flavor without any sodium. Swapping regular salt for a salt-free alternative allows me to enjoy my favorite meals without concerns about bloating, higher blood pressure, or long-term health risks.
Not only does the salt substitute maintain taste, but it is also gluten-free and calorie-friendly. So, whether I'm reheating leftovers or freezing a big batch for later, the delightful Irish potato soup remains a trusty, healthy, and easily prepared dish in my culinary repertoire.
Why You're Going to Love This Healthy Potato Leek Soup
I cannot emphasize enough how wonderful this healthy potato leek soup is! It's creamy, full of flavor, and perfect for those chilly winter days.
- Unique flavor: The unusual combination of mustard and delicate leeks creates a rich and comforting taste.
- Salt-free: this soup is seasoned not with regular salt but with a low sodium salt replacement, making it an ideal choice for those watching their sodium intake.
- Easy: this soup is simple enough to put together on a weeknight!
- Great for pairing: This potato leek soup is especially satisfying when paired with crusty bread and offers many versatile topping options such as bacon bits, chives, or a sprinkle of fresh herbs.
- Keeps well: This soup can be stored in the fridge for up to a week, making it a handy go-to option on busy days.
In order to make a delicious salt-free potato leek soup, I gathered the following ingredients:
- Fat (Coconut oil or unsalted butter): Choose your preferred fat for sautéing; both provide flavor and richness.
- Leeks (Chopped, about 4-6 medium leeks): Leeks add a mild onion-like flavor. You can substitute with onions if needed.
- Potatoes: These potatoes contribute creaminess and thickness to the soup. Substitute with other varieties if necessary.
- Mustard Powder: Adds a mild mustard flavor. Adjust the amount based on your preference.
- Prepared Mustard (Strong German mustard): Brings a tangy kick. You can use other types of mustard if desired. As a salt-free alternative, mustard adds depth and sharpness to the soup without the need for added sodium.
- Salt Substitute: A low-sodium alternative. I used LikeSalt natural salt replacement, but you can use whichever one you prefer. Adjust the quantity to match your salt preference.
- Pepper (Freshly ground, to taste): Adds a peppery kick. Adjust based on your spice preference.
- Stock or Water: Forms the base of the soup, providing liquid and flavor. Use vegetable stock for a vegetarian option.
- Non-Dairy Milk: Adds creaminess. Opt for almond, soy, or other non-dairy milk for a vegan version.
- Fresh Dill: This fragrant herb enhances the soup's flavor. You can use dried dill with a smaller quantity as a substitute.
- Lemon Juice or Apple Cider Vinegar: Adds a tangy kick. Choose your preferred option based on availability or taste.
See recipe card for exact quantities.
Saute the leeks
Start to make the salt-free potato leek soup by cleaning and chopping the leeks - removing the dark green parts and slicing the white and light green sections.
Add potatoes, mustard powder, prepared mustard, salt, and pepper into a large pot.
Cook this mixture, stirring occasionally, for approximately 5-10 minutes or until the leeks have softened.
Cover with water
Add enough water to cover the vegetables. Cover with a lid, bring to a boil, then reduce head to medium and let the soup simmer until the potatoes are cooked through and tender, about 20 minutes.
To ensure a creamy texture, use a standing blender to puree 2 cups of the soup until it attains a smooth consistency.
Alternatively, you can use a standard blender, blending the soup in batches and taking care to let the mixture cool before blending.
Reintroduce this creamy blend to the pot and add non-dairy milk, freshly chopped dill, and either lemon juice or apple cider vinegar for a hint of tanginess.
Return the pot to a simmer once more, and cook for 1 more minute.
Serve potato and leek soup
Taste to ensure the seasonings are just right, top with more dill, and then serve your homemade potato leek soup immediately for a delightful and comforting meal.
Storage & Reheating
I find it important to know how to properly store and reheat salt-free potato leek soup to retain its flavor and quality. First, let me share how I store the soup. After allowing the soup to cool, I transfer it to airtight containers, ensuring there's enough space for expansion. I usually write the date on a piece of freezer tape and stick it to the container before placing it in the freezer.
Now, when it's time to enjoy the soup again, I like to reheat it in a microwave. Here's my go-to method:
- Thaw the soup in the refrigerator overnight or place the container in a bowl of cold water to speed up the thawing process.
- Pour the soup into a microwave-safe bowl. If needed, you can add a splash of milk or stock to thin it out.
- Set the microwave to 50% power.
- Cover the bowl with a microwave-safe lid, paper towel, or plastic wrap to prevent splatter.
- Heat the soup in 30-second intervals, stirring well after each interval, until it's hot and steaming.
Remember, salt-free potato leek soup can be sensitive to high heat, so it's important to be gentle and reheat at a lower power setting. If you follow these simple storage and reheating steps, you'll be able to savor your salt-free potato leek soup and enjoy its delicious flavor time and time again.
When it comes to enjoying a delicious salt-free potato leek soup, I like to pair it with side dishes that complement the soup's flavors and textures. Here are a few of my favorite options:
- Crusty bread or rolls: A warm, crusty bread or roll is perfect for dipping in the soup to soak up all the flavors. Plus, it adds a nice textural contrast.
- Grilled vegetables: Vegetables like asparagus, broccoli, or bell peppers, when grilled, provide a delightful mix of flavors and textures that pair well with a creamy soup.
- Side salad: A light, fresh salad with a tangy vinaigrette balances the earthy flavors of the potato leek soup.
- Quinoa or brown rice: If I'm looking for something more filling, a small serving of quinoa or brown rice alongside the soup delivers a healthy dose of protein and whole grains.
These are just a few of the dishes I enjoy alongside my salt-free potato leek soup. Remember, it's always important to mix and match side dishes to suit your personal preferences and dietary needs. One thing is for sure, a bowl of potato leek soup is even more enjoyable with the perfect accompaniments.
Frequently Asked Questions
There are various alternatives to cream in potato leek soup, such as using cashew cream, a blend of silken tofu and unsweetened almond milk, or simply opting for a dairy-free milk like almond or oat milk. For this dairy-free soup, I like to use oat milk.
To create a healthier version of potato leek soup, use fewer potatoes and add other vegetables like carrots or cauliflower. Additionally, you can replace cream with a dairy-free alternative or use broth without added salt.
To prevent your soup from turning gluey, avoid overcooking the potatoes and pureeing the soup in a blender or food processor for too long. Instead, use an immersion blender or simply mash the potatoes lightly with a fork or potato masher.
Some low-sodium soup options include vegetable-based soups like tomato, minestrone, and butternut squash. You can also make low-sodium chicken and beef-based soups by using salt-free or reduced sodium broths.
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Salt-free potato leek soup with mustard
- 3 TBs coconut oil or unsalted butter
- 4 cups chopped leeks about 4-6 medium leeks
- 1 lb boiling potatoes Yukon Gold is best, peeled and chopped
- 1 TB ground mustard powder
- 3 tsps prepared strong German mustard
- 2 tsps LikeSalt natural salt replacement or more, to taste
- Freshly ground pepper to taste
- 3 cups stock or water + ½ cup in the end
- 1 cup non-dairy milk
- Bunch of fresh dill chopped
- 1 teaspoon lemon juice or apple cider vinegar
- Melt coconut oil at the bottom of a large pot. Add leeks, potatoes, mustard powder and prepared mustard, salt and pepper. Cook, stirring occasionally, until leeks are softened - about 5-10 minutes. Add stock/water and bring to a simmer. Cook, uncovered, for about 20 minutes, until potatoes have softened.
- In a standing blender, puree 2 cups of soup until smooth. Return to pot, add milk, fresh dill and lemon juice or apple cider vinegar and return to a simmer. Taste and correct seasonings, if needed. Serve immediately.
- Soup will keep in the fridge for a week.
Welcome to At The Immigrant's Table! I blend my immigrant roots with modern diets, crafting recipes that take you on a global kitchen adventure. As a food blogger and photographer, I'm dedicated to making international cuisine both healthy and accessible. Let's embark on a culinary journey that bridges cultures and introduces a world of flavors right into your home. Read more...