Vegan High-Protein Potato Leek Soup with Tofu
This vegan high-protein potato leek soup is cozy, nourishing, and completely dairy-free. Silken tofu blends seamlessly with tender potatoes and leeks for a rich, satisfying soup that's ready in about 30 minutes. It's a quick and easy, one-pot meal that feels comforting and grounding on cool evenings. It also works beautifully as a make-ahead lunch or freezer-friendly dinner.
As a plant-based dietitian and intuitive eating counselor, I love meals that are flavorful, satisfying, and balanced with protein and fiber to keep you energized. This vegan potato leek soup checks all those boxes with no cream or protein powder required.
Whether you're looking for an easy weeknight dinner or a make-ahead lunch for the week, this protein-rich vegan soup delivers. It's satisfying, freezer-friendly, and ideal for colder months, or any time you're craving comfort in a bowl.
Traditional potato leek soup recipes often rely on heavy cream or butter for richness, but here, silken tofu steps in for a plant-based alternative that's just as luscious. Blending tofu with simmered potatoes and leeks gives you a silky texture and subtle flavor without overpowering the classic profile of the dish.
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It's a great soup to prep ahead. Make a big batch, store it in the fridge or freezer, and reheat for a cozy, protein-packed lunch or dinner whenever you need it. Top with chives, cracked pepper, or even a swirl of olive oil for extra flair.
For more plant-forward soup recipes, check out my Three Bean Chili, Creamy Vegan Corn Chowder with Oat Milk, or Instant Pot Black Bean Soup with Sweet Potatoes. And if you're looking for more ways to add protein to recipes using silken tofu, try this 20-Minute Green Pasta with Spinach Silken Tofu Sauce or Warm Vegan Caesar Salad with Roasted Cabbage.
And if this is on your St. Patrick's Day menu, I recommend pairing potato leek soup with Tempeh Shepherd's Pie or Vegetarian Irish Stew with Lentils and Mushrooms.
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Ingredients
Leeks and onions create the flavorful foundation of this soup, adding sweetness and depth once sautéed. Yukon gold potatoes are the heart of the recipe. Their naturally creamy texture gives the soup a smooth, velvety consistency without any need for dairy. The real standout, though, is silken tofu. When blended, it creates a luscious texture and adds a surprising amount of plant-based protein to each serving.
Instructions
Sauté onion, leeks, and garlic.
Pour in broth and potatoes and simmer until the potatoes are very soft.
Stir in silken tofu.
Blend and serve.
Substitutions
- Tofu: Soft silken tofu works best for this recipe. Firm or extra-firm tofu won't blend into the soup as well.
- Potatoes: Russet potatoes also work, though they'll create a slightly starchier soup.
- Add-ins: Try adding spinach or kale for added color and nutrients, or top each bowl with roasted chickpeas for even more protein and texture.
Making Ahead and Storage
This soup is great for meal prep. Once cooled, store leftovers in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months. Thaw overnight in the fridge if frozen. Reheat on the stovetop over low heat, stirring occasionally. If the texture thickens after chilling, add a splash of vegetable broth or water to loosen it.
FAQ
Use fresh, well-cleaned leeks and slowly sauté them to draw out their natural sweetness. Blending the soup until smooth helps the flavors meld together and creates that signature creamy texture.
Potatoes, onion, garlic, broth, and cream are traditional staples. Leeks are also sometimes used. In this version, silken tofu replaces the cream, providing a smooth texture and satisfying protein without dairy.
You can boost the protein content by stirring in ingredients like silken tofu (as in my high‑protein version) or Greek yogurt at the end of cooking. Other options include cooked quinoa or red lentils stirred in once the soup is fully cooked.
📖 Recipe
Vegan High-Protein Potato Leek Soup with Tofu
Equipment
- Knife and cutting board
- Soup pot or dutch oven
- blender
Ingredients
- 3 tablespoons olive oil (or oil of choice)
- 1 cup diced onion (1 medium)
- 2 cups chopped leeks (2-3 medium leeks)
- 1 teaspoon salt or to taste
- ¼ teaspoon pepper or to taste
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 1 pound Yukon gold potatoes, cubed (about 4 medium)
- 3 sprigs fresh thyme or ½ teaspoon dried thyme (optional)
- 1 (16-ounce) block silken tofu
Optional for serving:
- Extra virgin olive oil
- Chopped fresh chives
- Croutons
Instructions
- Heat oil in a large soup pot or Dutch oven. Once hot, stir in onion, leeks, salt, and pepper, and cook 8 minutes, stirring occasionally, or until vegetables are tender. Stir in garlic and cook 1 minute, or until aromatic.
- Pour in vegetable broth, potatoes, and fresh thyme, and bring to a boil. Once boiling, reduce the heat to low-medium and simmer 15 minutes, or until the potatoes are very soft.
- Remove the thyme sprigs and pour in the silken tofu. Use a wooden spoon to break apart the tofu if needed, and cook for an additional 5 minutes, or until the flavors are melded.
- Use an immersion blender or transfer the soup to a stand blender and blend on high for 2 minutes, or until smooth and creamy. Pour the blended soup into bowls and garnish with a drizzle of olive oil, fresh chives, and croutons if desired.
Notes
- Storage: Store leftovers in an airtight container and refrigerate up to 3 days or freeze up to 3 months.
Great vegan potage parmentier! Thank you|
Thanks, Billie!
I made this but doubled the garlic and onion, used a mushroom stock, and for an extra hit I add a dollop of cashew cheve on top.
Delicious!
Sounds delicious! Thank you for sharing these ideas! 🙂
When do you add the tofu?
Hi Deanna, the tofu is added in step 2, after the potatoes are cooked 4 minutes. I previously had written "add remaining ingredients" but updated it just now so the instructions are more clear. Thanks!
I have made this soup many many times and everyone who tries it absolutely loves everything about it. Thank you so much for this recipe. I want to make this soup and freeze it to take with us on vacation. How do you suggest I thaw it? Should I let it thaw on the counter or just dump in a pot and reheat? I read on a previous comment that you said it would probably freeze well but I need may need to re-blend it.
Hi Jennifer, thanks so much for commenting. I'm so happy to hear this soup is a hit! I'd either thaw the soup overnight in your fridge, or just dump it in the pot and reheat from frozen. I've tried both methods with frozen soups in the past (but not with this recipe, specifically). Please let me know how it goes if you try it—I'd love to hear. Thank you!
I've never used grapeseed oil before. What is the benefit of using it in this recipe or others?
I like grapeseed oil because it has a high smoke point, which means it can stand up to high-temperature cooking without becoming oxidized or rancid. You can also substitute with your favorite cooking oil in this recipe (and others) if you have something else on hand. Hope that helps!
Hi, Do you think this would freeze well in individual containers? Thanks!
Hi Katie, potatoes can sometimes get chunky when they're frozen, so you may want to puree again in the blender before reserving. Thanks!
This was a very interesting soup. I think I got the wrong kind of tofu - it said soft on the package, but it looked a lot more like firm - so the soup came out a little eggy. It's still good, and next time I'll try to get a different brand of tofu.
Thanks for the feedback, Denise! The tofu I used was thinner in consistency, so maybe this is why you got the "eggy" result. I'm going to update the recipe with a note on the tofu. Thanks again for letting me know! 🙂
I tried it again with a different brand of tofu, and it turned out much better! Very creamy.
Yay! So happy to hear this! Thanks for commenting, Denise! 🙂
I just started really cooking with leeks and love them! The perfect light onion taste!
I love all things in the onion/garlic/leek family! The more the merrier! 🙂 Have a great weekend, Rebecca!
Could you use A2 A2 Unsweetened Yogurt as a substitute for Yogurt?
I don't digest Soy Bean very well
Hi Darlene! I haven't tried this specific yogurt or tested the recipe with yogurt instead of silken tofu, but I think it could work. My guess is that you might get a slightly tangier flavor, but that could be delicious. Please give us an update if you decide to try it! 🙂