I don’t know about you, but when I think of leek soup, something creamy and often with potatoes is usually what comes to mind. (Maybe you don’t think about leek soup. If not, I hope after reading this, you do. 🙂 ) Anyway, I had a couple of challenges with my traditional ways of making soups creamy–I needed to avoid dairy and I needed to avoid coconut. This meant that my usual weapons of choice–heavy cream, coconut milk, cream cheese, and cheddar–were out. Of course, I also need this to be low carb, so no potatoes either. What to do? Enter cauliflower rice. Surprising, I know, but delicious. By special request from my very first reader, here is a veggie-filled, lip-smacking Leek and Cauliflower Soup to get you in the mood for soup season.
If you’re wondering how and why I thought of cauliflower rice to add texture to the soup, I was inspired by this delicious Low Carb Crack Chicken Rice Soup from Plain Chicken.
What You Need to Make Leek and Cauliflower Soup
Equipment
- Cutting Board
- Chef’s Knife
- Large Bowl – For rinsing the leeks
- Peeler
- Measuring Spoons
- Measuring Cups
- Dutch Oven or Other Large Pot
- Rubber Scraper (or other stirring utensil)
- Immersion / Stick Blender (Optional)
Ingredients
Quick Note on the Veggies: I know that what you find in the grocery store can vary a bit in the size of produce. This recipe is very forgiving and flexible. For the onion, celery, and carrot (mire poix), you’re looking for roughly equal quantities of each. So keep that in mind when picking out your produce and you’ll be fine.
- Large Leeks – You’ll only need the white and green parts. You’ll also need to clean them before use. See below for my leek cleaning instructions.
- Onion – You can either use ½ of a large onion or 1 medium onion. I typically use Spanish onions, but you can choose another type if you prefer.
- Celery
- Carrot – Either 1 big carrot or 2 smaller ones.
- Avocado Oil – For sauteing the veggies.
- Minced Garlic – I use pre-minced garlic that I buy in bulk at Sam’s Club. You can mince your own if you prefer. If so, you’ll need about 4 cloves.
- Kosher Salt – I’d suggest starting with what is there and then you can add more to taste if you like.
- Ground Black Pepper – Again, start with the suggested amount and then you can add more to taste if desired.
- Dried Parsley – You can use fresh parsley if you prefer. However, if I were doing that, I would triple the amount to ¾ cup and I would add it after the boil step.
- Bay Leaf – I used the dried ones.
- Chicken or Vegetable Stock or Broth – You can try my Homemade Chicken+ Broth if you’d like to make it yourself. I typically make it in bulk and freeze some for later.
- Cauliflower Rice – The recipe calls for 12 ounces, which is the size of some packages. Sometimes that brand is out of stock and there are only 10 or 10.5 ounce packages available. If that’s what you can find, that’s fine.
- Nutritional Yeast – Optional for topping / garnish. This is a great non-dairy topping alternative to cheese.
Getting Started with Making Leek and Cauliflower Soup
Vegetable Prep
This recipe starts with getting all of your veggies in order.
First clean 8 large leeks. Leeks grow in gritty soil, which gets between their layers. You want to get that dirt out from between the layers before you do much in the way of slicing them (save your knife from the grit) and definitely before you cook with them. Cut off the root tip and the dark green ends. Then slice each leek in half longways and place it in a large bowl of water. Swish them around in the water, let them soak, swish them again, and use your fingers to fan through the layers in the water. The dirt will sink to the bottom of the bowl. (You can also check out this step-by-step guide from the Food Network with a video.) I usually do my other vegetable chopping during the “let them soak” step.
Once the leeks are clean, thinly slice them crossways. Set them aside.
Dice the ½ large onion, 2 stalks of celery, and 1 large (or 2 small) carrot(s). Set them aside too.
If you’re mincing your garlic instead of using pre-minced, mince 4 cloves of garlic and set them aside.
Get the rest of your ingredients out and ready to go.
Cooking the Leek and Cauliflower Soup
To cook the soup, start by heating 2 tablespoons of avocado oil over medium high heat in a Dutch oven or large pot. Toss in the leeks, onions, celery, and carrots. Put the lid on and cook them until they begin to soften, stirring occasionally. About 10 minutes. Add the minced garlic and sauté for another 30 – 60 seconds, until fragrant. Add 1 teaspoon of kosher salt, 1 teaspoon of ground black pepper, ¼ cup dried parsley, and 1 bay leaf. Stir to combine.
Then pour in the 6 cups of chicken broth or stock. You can use vegetable broth if you prefer. Add in the 12 ounces of cauliflower rice and bring everything to a boil.
Reduce the heat, put the lid back on, and simmer the soup for another 20 minutes.
To get the creamier texture, use an immersion blender to lightly puree the soup.
Serve warm. Perhaps sprinkle each bowl with some keto croutons and / or nutritional yeast to garnish.
Related Recipes
If you’re wondering what to serve with this soup, check out the menu suggestions on my Fall Kickoff Dinner Party page. While great on its own, this Leek and Cauliflower Soup also makes a great complement to my Bacon Cheddar Meatloaf or my Easy Herb-Rubbed Pork Tenderloin.
Feeling like more soup? Try my Kitchen Sink Beef and Vegetable Stew.
Leek and Cauliflower Soup
Ingredients
- 8 Large Leeks White and green parts only. Cleaned and sliced.
- ½ Large Onion Or 1 Medium Onion. Chopped
- 2 stalks Celery Trimmed and chopped.
- 1 Large Carrot Or 2 Small ones, peeled and chopped
- 1-2 tablespoon Avocado Oil
- 2 teaspoons Garlic Minced. About 4 cloves.
- 1 teaspoon Kosher Salt optional more to taste
- 1 teaspoon Black Pepper optional more to taste
- ¼ cup Dried Parsley
- 1 Bay Leaf
- 6 cups Chicken or Vegetable Stock or Broth try my Homemade Chicken+ Broth
- 12 ounces Cauliflower Rice 1 package; If your store only has 10 or 10.5 ounce packages that’s fine.
- 10 tablespoons Nutritional Yeast Optional as a topper / garnish
Instructions
- Rinse the leeks: Cut off the root tip and the dark green ends off of 8 Large Leeks. Slice them in half longways down the center. Place the halved leeks in a large bowl of cold water, making sure they are submerged. Give them each a good swish to loosen up the dirt, which will fall to the bottom of the bowl. Allow them to sit in the water while you chop the remaining vegetables.8 Large Leeks
- Chop ½ Large Onion, 2 stalks Celery, and 1 Large Carrot. Set them aside. Give the leeks another good swish in the water to get out any remaining grit. Then slice them shortways into half-rounds.½ Large Onion, 2 stalks Celery, 1 Large Carrot
- In a Dutch Oven or large pot, heat 1-2 tablespoon Avocado Oil over medium-high heat. Sauté 8 Large Leeks, ½ Large Onion, 2 stalks Celery, and 1 Large Carrot until they begin to soften. Put the lid on to speed this along. About 10 minutes.8 Large Leeks, ½ Large Onion, 2 stalks Celery, 1-2 tablespoon Avocado Oil, 1 Large Carrot
- Add 2 teaspoons Garlic (minced) and sauté for another 30 – 60 seconds or until fragrant.2 teaspoons Garlic
- Add 1 teaspoon Kosher Salt, 1 teaspoon Black Pepper, ¼ cup Dried Parsley, and 1 Bay Leaf.1 teaspoon Kosher Salt, 1 teaspoon Black Pepper, ¼ cup Dried Parsley, 1 Bay Leaf
- Add 6 cups Chicken or Vegetable Stock or Broth and 12 ounces Cauliflower Rice. Bring to a boil.6 cups Chicken or Vegetable Stock or Broth, 12 ounces Cauliflower Rice
- Reduce heat and simmer for another 20 minutes.
- For a creamier texture, use a stick blender to blend the ingredients. Or blend it in batches using a high speed blender or food processor.
- Serve warm.
Equipment
- Large Bowl – For rinsing the leeks
- Peeler
- Measuring Spoons
- Measuring Cups
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