Potato, Leek & Asparagus Soup

Rather than tossing your potato peels, asparagus stalks and leek tops, cook them down into this soup instead. Once tender, they'll blend right in. Plus, they contain prebiotic fiber to help feed the good bugs in your gut. We reserve the asparagus tips to pan-fry with peas for a bright green garnish.

Potato, Leek & Asparagus Soup
Photo: Charlotte & Johnny Autry
Active Time:
25 mins
Total Time:
40 mins


  • 3 tablespoons extra-virgin olive oil, divided

  • 1 large leek, trimmed, sliced and thoroughly rinsed

  • ½ teaspoon salt, divided

  • ½ teaspoon ground white pepper, divided

  • 1 bunch asparagus (about 1 pound), trimmed

  • 1 ½ pounds Yukon Gold potatoes, scrubbed and diced

  • 2 cups reduced-sodium vegetable broth

  • 2 cups whole milk

  • ½ cup peas

  • 1 clove garlic, minced


  1. Heat 2 tablespoons oil in a large pot over medium-low heat. Add leek and cook, stirring occasionally, until tender and starting to brown, 8 to 10 minutes. Sprinkle with 1/4 teaspoon each salt and pepper.

  2. Meanwhile, cut off the tips of asparagus spears and set aside. Chop the stalks. Add the asparagus stalks, potatoes, broth and milk to the pot and bring to a simmer. Cook at a low simmer, covered, until the potatoes are tender, 15 to 20 minutes.

  3. Heat the remaining 1 tablespoon oil in a medium skillet over medium-high heat. Add the asparagus tips and peas and cook, stirring occasionally, until just starting to brown, about 4 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Remove from heat and sprinkle with the remaining 1/4 teaspoon each salt and pepper. Cover to keep warm.

  4. Puree the soup with an immersion blender or in batches in a regular blender until smooth. (Use caution when blending hot liquids.) Serve topped with the peas and asparagus.

Nutrition Facts (per serving)

407 Calories
15g Fat
62g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 407
% Daily Value *
Total Carbohydrate 62g 23%
Dietary Fiber 9g 32%
Total Sugars 15g
Protein 12g 24%
Total Fat 15g 19%
Saturated Fat 4g 20%
Cholesterol 12mg 4%
Vitamin A 3915IU 78%
Vitamin C 29mg 32%
Vitamin D 62IU 16%
Vitamin E 4mg 27%
Folate 147mcg 37%
Vitamin K 106mcg 88%
Sodium 506mg 22%
Calcium 371mg 29%
Iron 7mg 39%
Magnesium 64mg 15%
Potassium 623mg 13%
Zinc 1mg 9%
Vitamin B12 1mcg 42%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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