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!
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.
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.
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!
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
- 1 Vegetable Stock Cube
- 1.2 liter Water
- 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!