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    Home » All posts » Low Sodium Soup Recipes

    Celery and Leek Soup

    Published: Mar 21, 2023 by Laura Yautz

    Jump to Recipe Print Recipe

    Celery and Leek soup tastes and looks just like Spring! Fresh celery is cooked with aromatic leeks and creamy potatoes for a deliciously thick soup without any cream at all! We added a can of white beans, so it's high protein, too! Pair it with a beautiful side salad for an easy and balanced meal!

    A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad, another bowl of soup, and a fresh leek, celery, and microgreens are scattered about the background.

    How to clean and cut leeks

    Cutting and cleaning leeks isn't hard, but it's a little different than most veggies. Here's how to do it!

    A leek on a cutting board.

    First, get a cutting board big enough for the leek, and a sharp knife. We are going to cut some of the leek off, so it can overhang the board a little. Don't worry about washing the leek first. We're going to do that after we cut it.

    Second, cut off the bottom of the leek that has the roots, and the dark green tops. While edible, the dark green leaves are very tough and fibrous. We generally discard them, but they can also be used in homemade vegetable broth (wash them before storing them in the freezer!).

    A leek on a cutting board with the tops and bottom cut off.
    Sliced leeks on a cutting board.

    Third, slice the leek into the thickness you want for your recipe. You'll notice your cutting board getting dirty. The way leeks grow allow for soil to end up on the inside of the vegetable when it is done. This is why we cut it first, and then wash it.

    Finally, wash the leeks. Put them in a mesh strainer or colander, and run them under cool water, swishing them around with your hands to remove all the dirt. Make sure to wash your cutting board and knife with warm soapy water if you plan on cutting more food!

    Sliced leeks in a mesh strainer, with water pouring over.

    Now you're ready to make leek and celery soup (or whatever other recipe you're putting leeks in)!

    A leek sliced crosswise to reveal the dirt and sand inside.

    Here's a close up of the sandy soil inside the leek. Even if you try to wash it before you cut it, you'll have to wash it again afterward!

    What to serve with Celery and Leek Soup

    This Leek Celery Soup can absolutely be an entrée. It's filling, high fiber, high protein, and delicious! But whether you want this to be your entrée, a side, or an appetizer, you probably want something else to go with it. Here are some of my favorite recipes to serve with this delicious Spring soup:

    • Olive Oil Biscuits (Gluten free)
    • Vegetable Hash with Chickpeas
    • Arugula Avocado Salad with Pineapple Vinaigrette
    • Or any simple tossed salad!
    • Garlicky Roasted Broccoli and Mushrooms
    • Chickpea Salad Sandwiches
    • Vegetarian Stuffed Peppers

    Frequently Asked Questions

    How do I make this Celery and Leek Soup without potatoes?

    Good news! It's simple. Just leave them out. Really. The beans will help to add thickness to your soup as well. You should also cut the amount of vegetable broth you use to about 2 to 2 ½ cups. You can always add it in at the end when you're blending it if it's too thick.

    Where do I find leeks?

    You can find leeks in the refrigerated produce section of your grocery store, usually near heads of lettuce and other "bulk" greens. Some retailers cut off the dark green tops and package the leeks for you (Trader Joe's does this), so you'll find them in a bag, but still in the refrigerated produce section.

    Why did my soup turn dark green after I refrigerated it?

    This is a normal color change. The spinach will cause the color to darken the more it is exposed to the air. To help prevent this as much as possible, you can store leftovers in an airtight container in the refrigerator, with plastic wrap resting directly on the soup's surface. This will help reduce the amount of oxidation - and discoloration - that occurs.

    If you're not a huge fan of celery soup (or even if you are!), check out all our heart healthy, low sodium soup recipes in the Soup Archives!

    If you try Celery and Leek Soup, I want to hear from you in the comments below!

    📖 Recipe

    A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.
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    Print

    Celery and Leek Soup

    Celery and Leek soup tastes and looks just like Spring! Fresh celery is cooked with aromatic leeks and creamy potatoes for a deliciously thick soup without any cream at all! We added a can of white beans, so it's high protein, too! Pair it with a beautiful side salad for an easy and balanced meal!

    Course Lunch, Soup
    Cuisine American
    Diet DiabeticDiet, GlutenFreeDiet, LowFatDiet, LowLactoseDiet, LowSaltDiet, VeganDiet, VegetarianDiet
    Prep Time 15 minutes
    Cook Time 30 minutes
    Total Time 45 minutes
    Servings 4
    Calories 220 kcal
    Author Laura Yautz

    Ingredients

    • 1 tablespoon Olive Oil
    • 2 cups sliced Leek (about 1 medium leek)
    • 2 cups chopped Celery (about 3-5 stalks)
    • 2 cups peeled and chopped Russet Potatoes (2 medium potatoes)
    • 3 Garlic Cloves chopped
    • ¼ teaspoon Salt
    • 3 cups Homemade Vegetable Broth
    • 1 can No Added Salt Cannellini Beans (or any white bean)
    • 2 tablespoon chopped Fresh Parsley + more for garnish
    • 1 teaspoon dried Thyme
    • 2 oz Baby Spinach
    • Fresh Ground Black Pepper to taste

    For optional garnish:

    • Celery leaves
    • Parsley
    • Microgreens (I used the spicy blend)
    • Sesame Seeds
    • Dollop of plain Greek yogurt

    Instructions

    1. Heat olive oil in a large pot over medium heat. When hot, add the leeks, celery, potatoes, garlic, and salt, and saute for about 10 minutes, until the leeks have softened.
    2. Add the vegetable broth, beans, parsley, and thyme and bring to a boil. Reduce heat to low or medium-low, and simmer for 15-20 minutes, until the potatoes are very soft and can be mashed with a fork.
    3. Turn off the heat. Add the spinach and black pepper to taste. Stir the soup while the spinach wilts.
    4. Allow the soup to cool for a few minutes.
    5. Carefully pour the soup into a high speed blender. Blend on high until smooth. Return the soup to the pot, and reheat if necessary.
    6. Alternatively you can puree the soup using an immersion blender, but the soup may not turn out as smooth.
    7. Serve hot, garnished with an assortment of goodies you like, and a side salad or crusty bread.
    Nutrition Facts
    Celery and Leek Soup
    Amount Per Serving (1.25 cup)
    Calories 220 Calories from Fat 40
    % Daily Value*
    Fat 4.4g7%
    Saturated Fat 0.6g4%
    Polyunsaturated Fat 0.5g
    Monounsaturated Fat 2.5g
    Sodium 211mg9%
    Potassium 886mg25%
    Carbohydrates 40g13%
    Fiber 10g42%
    Sugar 3.7g4%
    Protein 10g20%
    Vitamin A 383IU8%
    Vitamin C 25mg30%
    Calcium 75mg8%
    Iron 2mg11%
    * Percent Daily Values are based on a 2000 calorie diet.
    Infographic showing how to clean and cut leeks. Step 1: place the leek on a cutting board. Step 2: Cut off the bottom and the dark greens and set them aside. Step 3: Slice the leek. Step 4: Put the slices in a strainer, and run under cool water. Step 5: Use your hands to swish the slices around to get all the sand off.
    A bowl of soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background. Text overlay: Celery and Leek Soup.

    More Low Sodium Soup Recipes

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      Healthy Mushroom Soup
    • Small crock of creamy soup, garnished with basil leaves.
      Roasted Pepper and Lentil Soup
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    • Small bowl of soup with croutons and fresh thyme.
      Creamy Roasted Cauliflower Soup

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    Laura Yautz

    Hi, I'm Laura! I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

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