🌿 Creamy Potato Leek Soup (Vegan + Protein-Packed)
This cozy, plant-based soup is creamy, comforting, and packed with protein thanks to red lentils and cashews — no dairy needed. Perfect for chilly days or a nourishing reset.
🥣 Ingredients:
• 2 tbsp olive oil (plus more for topping)
• 1 large onion, chopped
• 2-3 cloves garlic, minced
• 2 large leeks, white and light green parts only, sliced and rinsed well
• 4 medium potatoes, peeled and chopped
• 1/3 cup red lentils, rinsed
• 1/4 cup raw cashews (soaked if you don’t have a high-speed blender)
• 5 cups vegetable broth
• 1 tsp dried thyme
• Salt and black pepper, to taste
• Pinch of red pepper flakes (optional)
• 1/4 cup oat cream (or any plant-based cream of choice)
• Fresh parsley, chopped (for garnish)
🥄 Instructions:
1. Sauté the aromatics:
In a large pot, heat olive oil over medium heat. Add chopped onion, garlic, and leeks. Sauté for 5–7 minutes until soft and fragrant.
2. Add the base:
Stir in the chopped potatoes, red lentils, cashews, thyme, salt, pepper, and red pepper flakes if using.
3. Pour in the broth:
Add vegetable broth and bring to a boil. Reduce heat and simmer for 20–25 minutes, until potatoes and lentils are soft.
4. Blend it up:
Use an immersion blender or transfer carefully to a high-speed blender. Blend until silky smooth and creamy.
5. Finish it off:
Stir in oat cream and adjust seasoning to taste.
6. Serve & garnish:
Drizzle with olive oil, a little more salt and pepper, and a sprinkle of chopped parsley. Enjoy!
Potato leek soup is a classic comfort food that can be made more nutritious and suitable for plant-based diets by incorporating protein-rich ingredients like red lentils and cashews. Red lentils not only add protein but also enhance the texture and creaminess of the soup while boosting its fiber and mineral content. Cashews, when soaked and blended, contribute a smooth, creamy consistency without the need for dairy, making the soup vegan and accessible for those with lactose intolerance or dairy allergies. Leeks are a member of the onion family and provide a delicate, mild onion flavor that complements the earthiness of potatoes and the richness from the lentils and cashews. They are also packed with vitamins A, C, and K as well as antioxidants. Including oat cream or other plant-based creams adds a subtle richness while keeping the dish entirely vegan. Olive oil, used for sautéing the aromatics and finishing the soup, brings heart-healthy fats and depth of flavor. For seasoning, thyme offers a fragrant herbal note, and optional red pepper flakes can add a pleasant kick without overwhelming the delicate flavors. The use of vegetable broth instead of chicken broth maintains the plant-based profile. This soup is versatile and can be adjusted to personal taste by varying the thickness with more or less broth, or by adding other vegetables such as carrots or celery. Garnishing with fresh parsley not only brightens the dish visually but also adds a fresh herbal note. When preparing this soup, soaking cashews beforehand is recommended if you do not have a high-speed blender, ensuring a silky smooth texture. The use of an immersion blender or a standard blender makes it easy to achieve a creamy, velvety finish. This recipe is ideal for meal prepping as it reheats well and retains its flavor and texture. It offers a warm, hearty, protein-packed meal that supports plant-based dietary choices and provides essential nutrients in a comforting format, perfect for nourishment on cooler days or as part of a balanced diet.
I literally made this today & thought of you, whilst making it!! 💜