Salmon, Leek and Potato Soup

  • 15MINS
  • 30MINS
  • Serves 6
  • 128KCAL

We can’t say no to a thick, creamy soup, and this warming recipe brings comfort by the spoonful. With tasty salmon pieces and filling veggies, you’ll love this light lunch!

  • Batch Cook pinchofnom.com
  • Everyday Light pinchofnom.com
  • Freezable pinchofnom.com
Easy Peasy Salmon, Leek and Potato Soup pinchofnom.com

NutritionPer Serving

  • Calories128
  • Carbs16g
  • Protein7.7g
  • Fat2.8g
  • Saturates0.7g
  • Sugars4.1g

Salmon, Leek and Potato Soup - Pinch of Nom Slimming Recipes

For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!

Grab a crusty wholemeal bread roll! You’re definitely going to want to mop up any leftovers of this creamy Salmon, Leek and Potato Soup. Using low fat cream cheese instead of cream, we’ve kept the calories nice and low without compromising on comfort.

With potatoes, leeks and bursts of flavour from the chopped smoked salmon pieces, it’ll leave you warmed up and satisfied. We’ve used a stick blender to effortlessly blitz our ingredients into a thick soup, just take care not to splash yourself during blitzing.

Lunch on the go? This recipe is soup flask friendly, so you can prepare a couple of batches for the next couple of days or save some in the freezer. Ideal!

What diets is this Salmon, Leek and Potato Soup suitable for?

This Salmon, Leek and Potato Soup recipe can be made gluten free as long as you swap out the following ingredients for gluten-free versions; 

  • Vegetable stock cube

Salmon, Leek and Potato Soup can be enjoyed on vegetarian diets, as long as you substitute salmon for suitable alternatives. 

If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food!

How Weight Watchers friendly is this Salmon, Leek and Potato Soup?

Weight Watchers’ new PersonalPoints plan calculates each individual’s Points allowance based on their unique food preferences and goals. This means we’re no longer able to offer exact WW points for our recipes.

The good news is that all of our recipes are still Weight Watchers friendly! If you have any questions about your Points budgets or you’re unsure how a certain recipe will fit into your plan, please reach out to Weight Watchers directly.

Do you need any special ingredients to make Salmon, Leek and Potato Soup?

You don’t need any special ingredients to create our Salmon, Leek and Potato Soup recipe.

There are few pieces of equipment that’ll make preparation easier, including using a stick blender or food processor to blitz your ingredients together.

A large saucepan with a lid will allow your ingredients to simmer together nicely.

We love hearing from you, submit any tips or tricks you have for this dish and we’ll review them and add some of them here. Just click here.

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‘This is a absolutely amazing soup 🥣 Indulgence mixed with comfort…. It’s absolutely beautiful.’

Dawny

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A stick blender makes blitzing your ingredients together effortless!

A large saucepan with a lid is ideal for simmering.

How many calories are in this Salmon, Leek and Potato Soup?

There are 128 calories per portion in this Salmon, Leek and Potato Soup, which means it falls into our Everyday Light category. 

To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!

This Salmon, Leek and Potato Soup is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers. 

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

Step 1

Spray a large saucepan with low calorie cooking spray and place over a medium heat.

Step 2

Add the onion and leek and cook for about 10 minutes or until softened.

Step 2 pinchofnom.com

Step 3

Add the garlic, potatoes and stock and stir.

Step 3 pinchofnom.com

Step 4

Lower the heat and cover with a lid. Simmer gently for 20 minutes, until the potatoes have softened.

Step 5

Remove the saucepan from the heat. Use a handheld stick blender to blitz the soup in the saucepan until it is smooth. Alternatively, you can use a food processor and blitz the soup in batches and then return it to the saucepan.

Step 5 pinchofnom.com

Step 6

Add the cream cheese to the soup and stir in until smooth.

Step 6 pinchofnom.com

Step 7

Add the salmon pieces and stir in. The heat in the soup will cook the salmon, there is no need to cook further.

Step 7 pinchofnom.com

Step 8

Season to taste with salt and pepper and serve with a crusty wholemeal roll.

Salmon, Leek and Potato Soup - Pinch of Nom Slimming Recipes

What could I serve with this Salmon, Leek and Potato Soup?

You could serve this soup with a simple wholemeal roll for dipping or add a more substantial side if you’d like something more filling.

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How do you know when Salmon, Leek and Potato Soup is cooked?

You should cook this Salmon, Leek and Potato Soup until the potatoes have softened. This will take around 20 minutes. You can then stir in the salmon pieces until the heat has cooked them through.

To keep your family safe, the advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes.

How long can you keep Salmon, Leek and Potato Soup in the fridge?

Once you’ve put it out, ideally you should eat it within 4 hours.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill.  You can keep leftovers of Salmon, Leek and Potato Soup in the fridge for approximately 3 days or so. 

Can I freeze Salmon, Leek and Potato Soup?

Yes you can! This recipe can be frozen, but please remember to do the following;

  • Freeze it as soon as it is cold enough.
  • Use a container or bag that is suitable for freezing.

Don’t forget to add a label with what it is, and on what date you put it in the freezer! 

How do I reheat Salmon, Leek and Potato Soup?

From chilled: Place in a microwave proof container loosely covered with cling film and heat for 3-4 minutes or until piping hot.

From frozen: Defrost in the fridge then place in a saucepan. Cover with a lid and place over a low heat. Simmer gently for about 5-10 minutes or until piping hot. Alternatively, reheat the defrosted soup in the microwave. Cover loosely with cling film and microwave on high for about 3-4 minutes or until piping hot. These timings are approximate and will depend on the wattage of your microwave and the quantity of soup being reheated.

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Salmon, Leek and Potato Soup

This thick and creamy soup recipe brings comfort by the spoonful. With tasty salmon pieces and filling veggies, you’ll love this light lunch!
  • Prep Time
    15 MINS
  • Cook Time
    30 MINS
  • KCals 128
  • Carbs 16G

Ingredients

  • 1 medium onion peeled and chopped
  • 1 clove of garlic peeled and crushed
  • 2 large leeks trimmed and sliced
  • 2 large potatoes peeled and diced (approx. 200g/7oz each)
  • 1 vegetable stock cube made up with 1L of boiling water
  • 100 g smoked calmon cut into small pieces
  • 50 g reduced fat cream cheese
  • salt and black pepper to taste
  • low calorie cooking spray

large saucepan with lid

Handheld stick blender

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

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Instructions

  1. Spray a large saucepan with low calorie cooking spray and place over a medium heat.
  2. Add the onion and leek and cook for about 10 minutes or until softened.
  3. Add the garlic, potatoes and stock and stir.
  4. Lower the heat and cover with a lid. Simmer gently for 20 minutes, until the potatoes have softened.
  5. Remove the saucepan from the heat. Use a handheld stick blender to blitz the soup in the saucepan until it is smooth. Alternatively, you can use a food processor and blitz the soup in batches and then return it to the saucepan.
  6. Add the cream cheese to the soup and stir in until smooth.
  7. Add the salmon pieces and stir in. The heat in the soup will cook the salmon, there is no need to cook further.
  8. Season to taste with salt and pepper and serve with a crusty wholemeal roll.

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Recipe notes

Tip: Take care not to splash yourself with hot soup when blitzing it.

We love seeing your photos of Salmon, Leek and Potato Soup, don’t forget to tag us in your creations!

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4 comments

See what others have to say

Just DobsonSaturday 5th March 2022

Can this be done in a soup maker?

Reply

    HollyMonday 7th March 2022

    Hi, we haven’t tried this recipe in a soup maker but it should work okay be sure to refer to your particular models manufactures instructions for the best results. Hope that helps!

    Reply

SueWednesday 2nd March 2022

If I don’t like salmon, could I add cooked chicken pieces at the end instead?

Reply

    HollyMonday 7th March 2022

    Hi Sue, yes you could swap the salmon for cooked chicken and alter the calories accordingly, hope that helps!

    Reply

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