Simple Leek and Red Onion Soup (low fat, no sugar)

bowl of soup


This simple leek and red onion soup is the perfect after work, midweek meal. It is ready in around 20 minutes and provides a filling, cheap, warm meal for the whole family.

I like soup, especially when trying to eat healthily during the week. The most awesome thing about soup is you can throw whatever you like in: wilting veggies in the fridge or your common cupboard staples like onion and garlic. We’d bought a leek a week or so ago and it never got eaten. I’d watched it moved around the kitchen from counter to counter and decide enough was enough. It was getting used up.


bowl of soup


For this simple leek and red onion soup, I fried the onions, added some garlic, a touch of cayenne and paprika, and there you go. I used milk instead of cream or coconut milk and was pleasantly surprised at how creamy it tasted. Feel free to play around with the flavours and ingredients (red peppers would have been awesome).

My super soft spelt bread rolls and mozzarella bread would both go amazingly well with this wholesome soup.


Simple Leek and Red Onion Soup

Course Soup
Prep Time 5 minutes
Cook Time 15 minutes
Servings 4 people


  • 20g butter
  • 1 tablespoon olive oil
  • 1 onion (chopped)
  • 1 red onion (chopped)
  • 3 cloves garlic (finely chopped)
  • 1 small leek (chopped)
  • 1 teaspoon paprika
  • ¼ teaspoon cayenne powder
  • 125ml milk
  • salt and pepper (to taste)
  • 500ml vegetable stock
  • Rosemary (garnish - optional)


  • Melt the butter and oil together in a pan.
  • Add the onions, garlic and leek. Fry until softened.
  • Add the paprika and cayenne pepper and fry for a further minute or so.
  • Add the milk and stock, bring to the boil and cook for around five more minutes. Taste and add salt and pepper as required.
  • Pour the soup into a blender and blitz until smooth. Serve immediately with your favourite bread. Enjoy!


I use grams in my recipes as weighing ingredients is the most accurate method. However, if cups are your thing, you can convert my measurements at Cook it Simply.


Simple Leek and Red Onion Soup (low fat, no sugar)

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating