Healthy meals and recipes for weight loss

Vegan Potato Leek Soup with Roasted Fennel | Quick, Easy, and Weight-Loss Friendly

fennel-soup-recipe-vegan-soup
This leek, potato, and leek soup recipe has only four steps: roast the fennel, brown the leek, and potato base, simmer everything together, and blend. Tasty and healthy in a blitz!
fennel-recipes-potato-leek-soup

Finding a potato leek soup that is tasty, is easy, but to find one that is weight-loss friendly, and quick to make, can be tricky, as everyone seems to add butter or cream to most foods these days to make them creamier; fennel soup sounds posh and that normally means difficult… well, not in this case! 

 

Recipes with leeks are abundant, but right now that we are going more towards the end of this winter (eventually!), I do like to start integrating some of the vegetables that are starting to pop in the supermarket again, such as fennel bulbs.

Most of my fennel recipes involve me chopping these bad boys thinly and roasting them, as that is how I find they taste the best (personal preference!), and what better way to bring a bit of lightness to this dairy-free potato leek soup than adding a bit of fennel? 

The base for the soup is very traditional with some leek, onion, and potato sautéed in a pan, but the real winner is the lightly roasted fennel that is added to the soup before blitzing in a standing blender. This vegan soup recipe is the king (or queen!) of all mid-season soup recipes! 

vegan-recipe

Let’s talk nutrition 

Fennel is a popular plant that originates from the Mediterranean; it has a very distinct flavor that can be compared to light licorice – very light and refreshing. All parts of this plant are edible, from the seeds, the bulb, the leaves to the stalks, they are all edible. 

100g of fennel contains only 31 calories; fennel is a great source of multiple vitamins and minerals, such as potassium, Vitamin A, sodium, Vitamin B-6, Vitamin C, calcium, iron, and magnesium. The multiple vitamins and minerals in this vegetable help with bone and heart health, blood health, and blood pressure, amongst others. 

Being fennel a source of Vitamin B-6, it is incredibly helpful for the digestive system, as it helps break down the carbohydrates and proteins into glucose and amino acids, which are smaller compounds and much easier for the body to use. 

Leeks are part of the same family of onions, chives, garlic, and scallion; they have a very creamy texture when cooked, but have a very delicate and almost sweet taste. While leeks have very low calories, they have multiple vitamins and minerals which are beneficial to the body; they are a great source of Vitamins, such as A, C, and K, as well as magnesium and small amounts of Vitamin B-6, copper, iron and fiber. Leeks are also rich in antioxidants, which may be extremely important for protecting the body from various diseases. 

In addition to all of the above, the high content of fiber in leeks may aid with weight loss, as they help you feel full for longer while being very low in calories. 

Fennel-soup-recipe
Preparing the fennel for roasting
dairy-free-potato-leek-soup
Potato Leek Soup Base
vegan-recipe
Getting ready to blend
soup-recipes
Close up!

Questions time!

Can I prepare this recipe without roasting the fennel? 

Yes, you can. In this case, I would recommend slicing the fennel thinly and adding it to the pan with the other vegetables while they are lightly browned; the flavor will be different, but still very tasty. Follow the rest of the recipe the same way. 

 

What can I use instead of a stock cube? 

There are different ways you can go about substituting a stock cube; I like to add a bit of carrot, garlic, and celery to my base, but these ingredients mainly depend on what you are trying to achieve and what cube you are looking to substitute. 

 

Can I freeze this soup? 

Yes, you can freeze this soup; before freezing in portions, ensure the potato leek soup with fennel has completely cooled down, then store it in an airtight container in the freezer in an upright position. 

 

Is this recipe easy to prepare? 

It is very easy! This leek, potato, and leek soup recipe has only four steps: roast the fennel, brown the leek, and potato base, simmer everything together, and blend. 

 
What can I serve this soup with? 

You can serve this with anything really, as it is very low in calories and works very well as a light starter or lunch. Try it with some bread with a bit of garlic butter (which can be made using vegan butter) or with a side chicken sandwich. 

 

Can I use a handheld blender instead of a self-standing one? 

You certainly can, although I find the self-standing blender gives it a much creamier consistency and it is much safer to use as you won’t get soup splashes on you. 

potato-leek-soup-with-fennel-bulb
Ready to eat! Delicious Roasted Fennel Potato Leek Soup... Vegan, Creamy and Weight-Loss Friendly!

You will love this recipe as it is tasty, easy and quick to prepare, and weight-loss-friendly as it is low in calories! This can be batch cooked and stored or served to friends as a starter during a get together; it is the perfect soup that united winter and spring, yet it is light and delicate. One more plus point? It is delicious served hot or cold! 

 

Have a go at it and you will be hooked! 

 

 ~~ Love vegan food? You can find loads of delicious recipes in our Cook: Vegan section! 

fennel-recipes-potato-leek-soup

Vegan Potato Leek Soup with Roasted Fennel | Quick, Easy, and Weight-Loss Friendly

This leek, potato, and leek soup recipe has only four steps: roast the fennel, brown the leek, and potato base, simmer everything together, and blend. Tasty and healthy in a blitz!
5 from 1 vote
Prep Time 10 mins
Cook Time 25 mins
Roasting time 25 mins
Total Time 1 hr
Course Appetizer, Main Course, Soup
Cuisine American, british, Italian, Mediterranean
Servings 4 portions
Calories 84 kcal

Ingredients
 
 

For the roasted fennel

  • 250 g Fennel Thinly Sliced
  • 1 tsp Olive Oil
  • Salt and Pepper to Taste

For the leek and potato base

  • 1 tsp Olive Oil
  • 80 g Leeks Thinly Sliced
  • 80 g Onions Thinly Sliced, Any Color
  • 120 g Potatoes Cut in Small Dice

To simmer

  • 1 Vegetable Stock Cube
  • 1.2 liter Water

Instructions
 

  • Preheat the static oven to 180 degrees Celsius, 350 degrees Fahrenheit, Gas Mark 4.
  • Thinly slice the fennel and coat with the olive oil, salt, and pepper and then roast on the middle shelf in the oven for 25 minutes; by the time these are roasted they should be golden and tender, with a light darker color on the edges.
  • Five minutes before the fennel is ready, in a large soup pot warm up on a medium flame a teaspoon of olive oil; once this is warm add the onion, leek, and potato and mix well; allow to cook for about five minutes while mixing, until the edges are slightly soft.
  • Once the fennel is roasted, add it to the leek and potato soup base and mix well; add the vegetable stock cube (or the equivalent in powder) and the water.
  • Mix the whole content of the pot and bring to a boil; lower the flame to low and allow to simmer for 20 minutes.
  • Remove from the heat and allow to cool down enough so that it is safe to blend in batches in a self-standing blender; after the soup has been blended, should you prefer a more liquid consistency, add some more water, but remember to bring back to a boil before serving.
  • Adjust the salt and pepper levels and serve hot or cold – it’s good and tasty either way!

Nutrition

Calories: 84kcalCarbohydrates: 15gProtein: 2gFat: 2gSaturated Fat: 1gSodium: 224mgPotassium: 450mgFiber: 3gSugar: 2gVitamin A: 418IUVitamin C: 17mgCalcium: 60mgIron: 1mg
Keyword Dairy Free Potato Leek Soup, Fennel Soup, Potato Leek Soup, Vegan Soup Recipe
Tried this recipe?Let us know how it was!
Share on pinterest
Share on facebook
Share on email
Share on whatsapp

2 Responses

  1. This soup is yummy! Very tasty and satisfying. I always double the recipes so I can freeze a couple of portions. I started roasting all my vegtables to give all recipes an extra kick! Love it and I really can’t wait to try new soup recipes.
    Ciao!5 stars

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Related articles

My Personal Favorites

This opening statement, this blog… they have been a long time coming. 

 

While looking from afar, I am sure my life does not appear as anything else but ordinary (there were probably three moments that changed the course of my story), some choices I made I hope will encourage change for better health for others, as much as they have for me. 

 

As any well-respected story, this is how it starts… 

 

Once upon a time in the late ’80s… 

 

But that would make this page way too long and way too boring, so flash forward… 

 

Elle

Interesting
Explore
Follow Us

We use cookies to help personalise your experience. By using our website you agree to our Terms of Service and Privacy Policy

Subscribe to our mailing list