Potato leek soup is my definition of comfort food… But what if I made it HEALTHIER???
Creamy Potato Leek Cauliflower Kale Soup
I think potato leek soup is the ultimate comfort food! So rich and creamy! Warm and hearty–perfect on a cold, snowy day!
When my son was in the hospital (and eating “disgusting” hospital food), he looked through all my pictures of food to decide what he wanted to eat when we got home. He kept coming back to this soup and would look at the picture for a while and tell me how yummy it was!
When we got home, I made this soup and froze a bunch in tiny containers just for him!
To make this soup healthier, I am adding some more micronutrients with the cauliflower and kale. The soup is broth based–there is milk, but not very much, AND I have made this soup dairy-free using coconut milk or almond milk and it is still delicious!!!
Both of my kids LOVE this soup! My son knows that I froze small portions for him and he has asked to have it for breakfast!!!
A healthier potato leek soup packed with extra micronutrients!
1 sweet onion
2 cloves garlic
2 T butter/ghee
1–2 leeks, sliced and washed
2 lbs red potatoes, diced (skin on optional)
1 head cauliflower, chopped
1 bunch kale, stems removed, chopped (fresh or blanched/frozen)
1 c dry sherry (optional)
2 qt vegetable or chicken stock
¼ c butter/ghee (roux)
¼ c flour (roux, gluten free see notes)
2 cups milk (or non-dairy milk)
Sweat onion in butter/ghee, as it softens, add the garlic and leek, add salt and pepper as desired
Place chopped cauliflower on a baking sheet, add salt and pepper and roast at 400 ~20 minutes (until tips are caramelized)
Once the leek is softened add sherry, reduce until almost dry
Add butter/ghee and flour to make a roux. mix until butter and flour are combined and coating the vegetables
Add the stock and mix/whisk until roux is dissolved in the stock
Add the potatoes and cauliflower, bring to a simmer
Simmer until potatoes soften and sauce thickens. Add salt and pepper to taste (It will seem like a lot of salt if you are using a home made, unsalted stock!)
Add milk ~10 minutes before serving
At this point, portion off for freezing
Just before serving, add kale and allow to soften and turn bright green.
Garnish and serve! Pairs well with chicken, bacon, cheese, green onions
Dairy free: use favorite non dairy milk and butter substitute or avocado oil
Whole 30: omit sherry, use ghee and favorite non-dairy milk
Low carb: omit potatoes
Leafy Greens to not tolerate long cooking times, for best flavor and appearance, add greens right before serving. Washed, dried greens actually freeze well. I portion out greens and freeze separately.
I always have blanched greens in my freezer–blanched greens are boiled in salted water for ~1 minute. Blanching tenderizes and salts the greens all the way through, and salt tames bitter flavors. If you are not a fan of leafy greens, try blanching them before adding to soup!
Why this Creamy Potato Leek Cauliflower Kale Soup is HEALTHY!
Fruits and Veggies like onions, leeks, cauliflower and kale are packed with micronutrients–these are more than just vitamins and minerals but powerful plant compounds that improve health!
Onions, leeks, cauliflower and kale have powerful anti-oxidants that neutralize free radicals and reactive oxygen species which damage cells and DNA.
Fruits and Veggies like onions, leeks, cauliflower and kale have fiber that is so important for our digestive systems! Fiber is something we can’t digest, but it helps to clean out our gut and also provides food for our microbiome!
Supports a Healthy Microbiome
Our microbiome is all the good bacteria in our gut–it does amazing things like providing protection, helping to digest food, supporting our immune system and making neurotransmitters (and MUCH more!). The good bacteria LOVES fruits and veggies like onions, leeks, cauliflower and kale!
Healthy Fat: Butterfat
Butterfat or ghee is actually not an unhealthy fat as we had been told for years–especially if it is from grass-fed cows… It is low in omega-6 fatty acids which promote inflammation and has omega-3 fatty acids which lower inflammation, and it is heat stable so it does not break down when cooking!
This creamy potato leek cauliflower kale soup contains no gluten if using gluten free flour for the roux.
Gluten is a sticky protein that can cause Leaky Gut and promotes inflammation! Too much inflammation is like lighting your body on fire!!!
How to get kids to eat this Creamy Potato Leek Cauliflower Kale Soup!
Kale can have a tough texture and can be difficult for kids to chew. Pureeing the kale will take some of the texture issues away. Also, pureed kale is harder to see, so kids may not even know they are eating veggies!
Try a lick!
Sometimes a bite is a big commitment to kids, but getting them to try a lick is manageable! This creamy potato leek cauliflower kale soup tastes amazing, and if they take a lick and like it, then they are more likely to take a bite!
This creamy potato leek cauliflower kale soup is a great dish to let kids help with! There are so many options to garnish–like cheese, green onions, shredded chicken or bacon. Letting kids add the garnish gives them ownership over the dish and if they made it, they are more likely to try it!
Pharmacist, Chef, and Mother of Twins!
Hi! I’m Julie! When I’m not chasing my twins around, I am creating simple, healthy meals that busy moms and kids will love!
I’m here to help! If you are feeling overwhelmed about changing your diet, tired of scouring the internet for recipes that you think your family will eat, and stressed out from all the meal prep– I can help you!
You don’t have to do it alone! What if you had a Chef and Mother holding your hand as you took baby steps making healthy changes???