Lunch

Leek, Potato and White Bean Soup

Name: Leek, Potato and White Bean Soup
Prep time: 20 min
Total time: 20 min
Yield: 4 servings
Ingredients: 400 g Leek; 400 g Potato; 480 g Cannellini beans, tinned and drained; 1 litre Vegetable stock; 2 tbsp, about 22 g Olive oil; 2 cloves, about 6 g Garlic; A few sprigs Fresh thyme; To taste Black pepper

Leek and potato soup with cannellini beans blended in for body instead of cream. Plant-based, no gluten, and 289 kcal a bowl.

Calories: 289kcal
Protein: 13g
Fat: 7g
Carbs: 44g

Per serving, makes 4. 20 minutes of work, then twenty-five minutes simmering. Published 8 September 2026.

Allergens

Celery

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Leek400 g
Potato400 g
Raw, peeled weight.
Cannellini beans, tinned and drained480 g
Two 400 g tins, drained. Drained weight.
Vegetable stock1 litre
Made up from a cube or a pot.
Olive oil2 tbsp, about 22 g
Garlic2 cloves, about 6 g
Fresh thymeA few sprigs
Black pepperTo taste

Method

Wash the leeks well, slice them and sweat them in the oil with the thyme over a low heat for fifteen minutes, lid on, until completely soft. Do not let them colour.
Add the garlic, the potato in 2 cm dice and the stock. Simmer for twenty minutes until the potato falls apart on a spoon.
Add the beans, heat for three minutes, then blend until smooth. Season with a lot of black pepper and taste for salt.

Worth knowing

Fifteen minutes of sweating the leeks is where the flavour is. Rushed, it tastes of stock cube and potato.
The beans replace the cream. Blended fine they give the same thickness at 100 kcal per 100 g, where double cream is nearer 450.

Other lunch recipes that share ingredients with this one, or every lunch under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.