Cauliflower Potato Leek Soup | Wellness Guides

Cauliflower Potato Leek Soup

Cauliflower Potato Leek Soup

Cool weather means cravings for comfort foods

A perfect start to your Thanksgiving meal, this dairy-free, vegan soup is nutrient-packed, satisfying but light that makes plenty for the entire family plus more that you can freeze for quick weekday lunches.

Want to know the secret to this soup?… Cashews add a luscious, creamy texture so there’s no need for flour or heavy cream.

High in iron and potassium to support your fitness goals, with immune and natural liver detox supporting phytonutrients, perfect to ward off winter germs. The combo of Vitamin C-rich cauliflower and potato + iron-rich leeks mean better absorption of plant-based iron.

I like to use my slow cooker to save time.  I can quickly prep ingredients and cook this soup overnight, or when I head out the door for work in the morning.  This soup is also gluten-free and high in fiber, keeping your full to support your weight management journey and healthy digestion.  Looking for more healthy comfort food swaps, read more here.

Yield: 16 cups

Prep Time: 5 minutes

Cook Time: 8-10 hours in slow cooker


1 head cauliflower

3 pounds potatoes

1 large bunch leeks

1 cup cashews

3 scallions for garnish

4-6 cloves garlic

1 large onion

1 Tbsp olive oil

8-10 cups water (or vegetable broth)

salt and pepper to taste

  1. Wash cauliflower, potatoes and leeks well.  Separate leeks to remove dirt and scrub potatoes, leaving skin on.
  2. Peel and crush garlic (exposing to air boosts nutrient levels).
  3. Cut stem away from cauliflower and roughly chop florets.
  4. Chop potatoes into cubes.
  5. Slice leeks and scallions diagonally (on the bias). Save scallions to garnish.
  6. Peel and dice onion.
  7. Add olive oil, chopped potatoes, cauliflower, leeks, onion, garlic, water, salt and pepper to slow cooker. Make sure vegetables are covered with water or broth.
  8. Set to cook.
  9. Once potatoes are soft, add cashews and either use immersion blender to puree soup or add in batches to blender.
  10. Taste and add salt or pepper as needed.
  11. Garnish with scallions, Parmesan cheese or plain Greek yogurt as desired.
  12. Enjoy!

*Pictured with Yucca bread from our local bakery (naturally gluten free… and delicious!)

Stacy Kennedy, MPH, RD, CSO, LDN is a Board-Certified Specialist in Oncology Nutrition and senior clinical nutritionist for Dana-Farber/Brigham and Women’s Hospital Cancer Care, Harvard Medical School teaching affiliates, in Boston. Stacy created and serves as project manager and lead writer for Nutrition Services content on the award-winning, Dana-Farber website and affiliated Nutrition app. Her app and cancer video series have been featured in popular press and industry magazines. Stacy is regularly featured in TV, radio, podcasts, documentary films and print media. Stacy teaches nutrition at Simmons College. She co-founded her private practice, Wellness Guides, LLC and works as a nutrition consultant and advisor for numerous businesses and non-profit organizations in the health, wellness, food and technology spaces.  She is former Chief Wellness Officer and currently sits as an Advisor for AVA, a tech-nutrition startup leveraging artificial intelligence for meal tracking, planning & expert nutrition coaching. She is featured in Lighter, the plant-based nutrition-tech tool for meal planning. Stacy is an American College of Sports Medicine Certified Personal Trainer and Group Exercise Instructor. Stacy received a B.S. in Dietetics from Indiana University, completed her Dietetic Internship at Massachusetts General Hospital and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She enjoys yoga, running, cooking and caring for her husband, sons and dogs.