Tuesday, January 10, 2012

Claire's Fat Free Creamy Potato Leek Soup

Marvelous way to take a traditional Potato Leek soup and make it low fat, low sodium (if you use low sodium chicken broth or stock), and lower calorie! The nutrition facts are at Calorie Count!

Fat Free Creamy Potato Leek Soup


1 pound potatoes
½ cup leeks, chopped
½ cup celery, chopped
2 cups water
1 cup chicken broth
1 cup milk, fat free
¼ tsp pepper
3 tbs Wondra flour


Peel and quarter the potatoes.

Put into a pot with the leeks, celery, water and chicken broth.

Cook for 20 to 30 minutes, until the potatoes are soft.

Remove the pot from the stove and place on a kitchen towel to prevent slipping.

Using a potato masher, crush the potatoes.

Using a hand held beater or stick blender, puree the soup. Or pour into a blender or processor to puree.

Combine the cold milk with the pepper and Wondra flour, mixing until smooth.

Stir this into the soup.

Return the pot to the heat and bring to just the boiling point. Stir and cook until thickened.


  1. What's wondra flour? Is it the brand or the type of flour?

  2. Wondra Flour (Gold Medal) is a very fast dissolving flour that makes it the perfect choice for thickening a soup or for making lumpless gravy! Usually it is found near the gravy mixes or in the baking aisle. I've seen it in boxes and in a round can packaged like bread crumbs.

    If you cannot find it, sift regular flour a bunch of times you might get it light and airy enough to stand in place of Wondra, but I have not tried that. I did see a comment by a baker that it would work and that's why I felt ok in passing that along. Let me know if you try Wondra or sifting and if it works!

  3. This looks yummy. How many servings does it make?

    1. four - when checking Calorie Count's nutrition facts, just look next to the word Ingredients:


  4. Does anyone have a suggestion for Celiacs? Do you think rice flour would work?

    1. this is not something I've tried. I do have a young friend with that problem and he uses rice flour as a thickener - go for it!

  5. @anonymous, it makes 4 servings (can see by clicking on the nutritional facts link). I wish CC let you edit recipes because I'd use veggie broth instead of chicken. Oh well

    1. you can always make your own recipe/nutrition fact! It's easy. Hover over the word Tools at the top and select Recipe Analyzer. Copy and paste in the ingredient list and make any changes you need to suit your modifications. Analyze and edit until you have a successful recipe. Then save it - it will be there under Your Recipes for as long as you want it to be. You cannot edit these nutrition facts because they were made by me and so only I can edit them. Give it a go!