27 September 2024

Carrot Leek and Potato Soup

Soup is the ultimate fall dish, and this recipe is truly a warm hug in a bowl. This easy and healthy carrot leek and potato soup is a classic you won’t want to miss. I’m sure you already have the ingredients you need for this vegetable soup in your pantry, so you don’t have to look any further for a meal idea. I enrich this simple dish with chickpeas and pumpkin seeds, adding a crunchy touch that contrasts with the sweet taste of the vegetables.

Jump to Recipe

This vegan potato leek and carrot soup contains all the essential nutrients for a complete lunch or dinner. The potatoes provide carbohydrates, while the chickpeas serve as a plant-based source of protein. By including these two ingredients, you will achieve the right substance and a sense of satiety. Finally, a sprinkle of pumpkin seeds on top incorporates a good amount of healthy fats, vitamins and minerals, contributing to the nutritional profile.

Growing up in Italy in a French family, many of the meals prepared by my mother were inspired by the cuisine from across the Alps. In this regard, carrot leek and potato soup is something that I remember eating at least once a week. Usually, a warm bowl of this creamy soup was waiting for me at dinner after dance practice. What’s great about soups is that you can easily prepare them in advance; that’s why my mom used to make a big pot before taking me to class, which often ended late at night.

This easy recipe originated in France, initially made only with leeks and potatoes. The addition of carrots adds a touch of sweetness and color, making it a more vibrant dish. Additionally, there is a cold variation called “vichyssoise”, which is believed to have been created by the French chef at the Ritz-Carlton hotel in New York in the 1910s.

This spiced carrot, leek potato soup is already extremely quick to prepare, but if you want to speed up the process even more, you can use a pressure cooker. This method allows the vegetables to cook on their own without the need to check on them. The same goes for the chickpeas, which you can bake in the air fryer instead of the oven. I suggest preparing a double batch of soup so you have more for the next days. Believe me when I say that reheating brings out all the flavors even more.

Ingredients for the vegan carrot leek and potato soup

Carrots: their natural sweetness balances the earthy flavors of the other vegetables, and their bright color enhances the visual appeal of the soup. Additionally, carrots are rich in vitamin A, minerals and fiber. Once tender and blended with leeks, potatoes and onions, they help create a creamy texture.

Leeks: they have a sweet onion-like flavor that, when sautéed with onions, create the foundation of the soup. Additionally, leeks are a source of vitamins A, C and K, as well as iron and manganese.

Potatoes: they are the backbone of the soup, and when blended, they add consistency, creating a pleasant velvety texture. In fact, potatoes naturally thicken the soup without the need for additional thickeners. Additionally, their earthy flavor complements the sweetness of the carrots and the taste of leeks, balancing the overall profile. Finally, due to their starch content, potatoes transform the soup into a filling and satisfying meal, ideal for lunch or dinner.

Onions: sautéed onions release aromatic compounds that add depth and warmth to the soup, making it more inviting. Moreover, this ingredient is rich in vitamins C and B, as well as minerals. Onions are also a great source of antioxidants and possess anti-inflammatory properties, making the soup incredibly healthy.

Chickpeas : their crunchiness provides a pleasant contrast to the creamy soup and their spicy seasoning adds complexity to the overal flavor of the dish. Chickpeas are an excellent source of plant-based protein, which boosts the nutritional profile of the soup and makes it more filling.

Pumpkin seeds: when placed on top of the soup, they add a satisfying crunch that enhances the overall mouthfeel. Moreover, these seeds have a nutty flavor that complements the sweetness of the vegetables and are packed with healthy fats, fiber, vitamins and minerals. Their vibrant green color perfectly contrasts with the orange of the soup and the red of the chickpeas.

Find the complete recipe with measurements below.

How to prepare the creamy carrot soup

Roughly chop the carrots, leeks, potatoes and onions.

In a hot pot, sauté the leeks and onions in olive oil and when they are soft, add the carrots and potatoes. Season the vegetables with salt and pepper, and cover them with water.

Meanwhile, spread the chickpeas on a lined baking sheet with parchment paper and season with 2 tbsp of olive oil and the spices. Mix well and bake in the oven for 30 minutes until crispy.

When the vegetables are soft, use an immersion blender to mix until you achieve a thick and smooth soup.

Serve the soup with some pumpkin seeds and chickpeas on top.

My tips for the vegetable soup

Depending on how much water you add to the vegetables, you will have a soup that is more or less liquid. Personally, I prefer a thicker, creamy soup, so I don’t fully cover the vegetables. Optionally, you can add more potatoes to achieve the desired consistency.

You can sprinkle some Parmesan and add croutons on top of the soup.

Chickpeas can be cooked in an air fryer at 200°C (400°F) for about 15-20 minutes.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!