This cauliflower potato leek soup without cream is cozy, creamy (without heavy creams), and loaded with comforting veggie goodness. It's the kind of meal you make when you want something wholesome, warming, and super simple during winter - but don't worry, my version is anything but bland with my secret flavour bombs.
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Why you'll love this recipe
No heavy cream. This soup gets its rich, velvety texture from the veggies and Greek yogurt. Because it is primarily for meal prep, it means the leftovers won't split.
Meal prep-friendly. Holds up well and reheats without splitting, making it a lighter, creamy option for your weekly prep rotation - just like this mediterranean lemon orzo.
Veggie packed. Full of fiber and flavor - pair it with other veggie-loaded favorites like this broccoli zucchini soup or tomato white bean soup.
One-pan. Everything cooks in a single pot for easy prep and even easier cleanup - just like other go-to recipes like taco soup or beef goulash stew.
Ingredients and Substitutions
Garlic. Fresh is recommended as it adds a good punch to the veggie flavour. You can substitute for a jarred version or powder, but it will not be as pungent.
Leeks. You want to slice off the top (green part) of the leek and cut the white part in half lengthways. You will see the layers, and you need to clean really well between each (as dirt builds up really easily).
White potatoes. Yukon Golds (the slightly yellowy potatoes) or Russets (all-purpose, dirt potatoes) are best picks. Yukons have a naturally buttery flavour while Russets break down a lot easier for blending. Choose your adventure.
Cauliflower.
Vegetable stock. You can use store-bought or homemade. I quite often use my homemade chicken stock for a bit of extra oomph.
White wine vinegar. This helps deepen the flavour. If you do not have white wine vinegar, substitute for another white vinegar such as regular, apple cider, or even some lemon juice will do.
Greek yogurt. This adds a good tang and creaminess without heavy cream. You can substitute with coconut yogurt or a dairy-free milk (just note it will be slightly more runny). Check this recipe out for a dairy free potato and leek soup.
Please check the recipe card for full list of ingredients and quantity.
How to make potato leek cauliflower soup
Step 1: Melt butter in a large pot. Add garlic and leek and sauté until soft (~5-7 minutes).
Step 2: Add cauliflower and cook for 2-3 minutes to soften slightly.
Step 3: Add potatoes, stock and vinegar. Season with a touch of salt and pepper. Turn heat up until simmering, then cover and lower the heat.
Simmer for 20-30 minutes until the potato and cauliflower are soft and falling apart.
Step 4: Let cool slightly before blending (you can do this directly in the pot with a stick blender). Be careful not to overblend as this can make the potatoes gluggy.
Step 5: Stir through Greek yogurt, salt, pepper and dried oregano.
Step 6: Assemble and serve
Top Tip
Blender or Food processor. Let the soup cool for about 15 minutes before transferring to a blender or food processor - blending hot soup can damage appliances.
DON'T OVERBLEND. Only blend until smooth - over-blending can make the potatoes gluey. Stop as soon as it looks creamy enough.
Equipment
You'll need a large pot that's safe for the stovetop - I prefer a deep cast iron pot for even heat - and a stick blender for easy blending (though a regular blender or food processor works too, just let the soup cool slightly first).
You could also use a potato masher of some description (or even a fork).
This method won't make the soup as smooth as using an electrical appliance, however it will combine the ingredients just enough for a chunky soup texture.
I recommend a steel potato masher as it will cut through the leeks a bit better than a plastic or silicone one.
Meal prepping soup
Meal prepping soup is a great way to stay stocked up on nourishing, veggie-packed meals all week. Since it's made without heavy cream, it holds up much better in the fridge (for up to 4-5 days) or freezer than traditional creamy soups.
I would suggest adding in some crusty bread or a homemade focaccia, if you're looking for a little more energy to boost your day (or just because it's yummy)
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
Can potato leek soup be served cold?
It can be, but it definitely tastes a lot better when it's been reheated properly.
Reheat gently on the stovetop over low heat or in the microwave in short bursts, stirring in between. If it thickens in the fridge, just add a splash of water or broth to loosen it up.
If you like a really creamy soup, Add in a fresh dollop of yogurt after re-heating.
How do you freeze cauliflower potato leek soup?
This soup freezes well! Once cooled, freeze in flat zip-lock bags or freezer-safe containers for up to 3 months. I like to add mine to souper cubes, freeze and then use a vacuum sealer for maximum freshness and longevity (see my very average photo below!!).
For best texture, stir well after thawing and reheat slowly - add a little extra Greek yogurt or broth to refresh it before serving.
FAQs
Sautéing the leeks and garlic until golden adds loads of depth from the start. For even more flavour, try adding a splash of white wine, a pinch of smoked paprika, or fresh herbs like thyme or rosemary. A good veggie stock makes all the difference too - go for low-sodium so you can season to taste.
Absolutely - this soup is perfect for making ahead. Since there's no cream, it keeps beautifully in the fridge or freezer without splitting. Just let it cool fully before storing, and reheat gently with a splash of broth or water if it thickens up.
Yukon Gold potatoes are a top pick - they have a smooth yellow flesh, thin skin, and a naturally buttery flavour that makes your potato and leek soup without cream rich and velvety without needing any dairy. Russet potatoes, with their brown skin and fluffy white interior, break down more easily, creating an ultra-creamy texture when blended. Both are better than waxy varieties like red or new potatoes, which tend to hold their shape and result in a thinner, less cohesive soup.
Other vegetarian recipes you'll love
Or, you can have a browse through my Vegetarian Recipes for more delicious eats.
Recipe
Cauliflower Potato Leek Soup without Cream
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Equipment
Ingredients
- 30 g (2 tablespoon) butter, see note 1
- 4 cloves garlic, crushed, subs note 2
- 150 g (5 oz) leek, approx.1 leek
- 800 g (1 ¾ lb) potatoes, approx.10, yukon gold or russet, see note 3
- 250 g (9 oz) cauliflower, approx.1, ahead and stalk
- 1 L (4 cups) vegetable stock, or chicken stock
- 15 g (1 tablespoon) white wine vinegar, see note 4
- 80 g (½ cups) greek yogurt, see note 5
- 5 g (2 ½ teaspoon) dried oregano
- salt and pepper, to taste
Instructions
Prepare leeks
- Wash 150 g (5 oz) leek thoroughly.To do this, cut off the green end and the roots, then slice the leek lengthwise. Then, rinse the leek under running water, spreading the leaves apart to get all the grit out.
- Slice the leeks thinly.
Prepare rest of veggies
- Peel 800 g (1 ¾ lb) potatoes and cut into quarters. Cut 250 g (9 oz) cauliflower roughly (including stalk). Dice 4 cloves garlic.
Cook
- Heat 30 g (2 tablespoon) butter over medium heat on the stove then add 150 g (5 oz) leek and 4 cloves garlic. Cook to soften (approx. 3 minutes)
- Add 250 g (9 oz) cauliflower and cook for 2-3 minutes to soften slightly.
- Add 800 g (1 ¾ lb) potatoes, 1 L (4 cups) vegetable stock, 15 g (1 tablespoon) white wine vinegar. Season. Once simmering (bubbles), lower the heat to low and simmer for 20-30 minutes until vegetables are soft and falling apart.
- Turn stove off and let cool slightly before blending (you can do this directly in the pot with a stick blender). Be careful not to overblend as this can make the potatoes gluggy.
- Stir through 80 g (½ cups) greek yogurt, 5 g (2 ½ teaspoon) dried oregano, salt and pepper.
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