Kohlrabi, Potato & Leek Soup

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Kohlrabi is a root vegetable related to cabbage that can be eaten raw or cooked. Here, we blend it with potatoes for a more nutritious take on the classic potato-leek soup.

Lauren Grant

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

1 hr

Total Time:

1 hr

Servings:

Yield:

8 servings

Nutrition Profile:

Diabetes-Friendly Nut-Free Dairy-Free Soy-Free High-Fiber Egg-Free Gluten-Free Low-Calorie

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Ingredients

1 (15 ounce) can chickpeas, rinsed
4 tablespoons olive oil, divided
½ teaspoon garlic powder
½ teaspoon onion powder
2 pounds leeks, white and light green parts only, halved lengthwise, sliced 1/2-inch thick, and washed thoroughly
3 cloves garlic, minced
1 tablespoon minced fresh rosemary, plus more for garnish, or 1 teaspoon dried
2 ½ cups unsalted chicken or vegetable broth
2 ½ cups water
1 bay leaf
1 pound russet potatoes, peeled and diced
1 pound kohlrabi, peeled and diced
1 tablespoon cider vinegar
1 teaspoon salt
Ground pepper to taste

Directions

Preheat oven to 350 degrees F.
Pat chickpeas dry with a kitchen towel, then place on a rimmed baking sheet. Bake, stirring occasionally, until crisp all the way through, 45 to 50 minutes. Transfer to a bowl and toss with 1 tablespoon oil, garlic powder and onion powder. Set aside.
Meanwhile, heat 2 tablespoons oil in a large pot over medium heat. Add leeks; cover and cook until softened, about 15 minutes.
Stir in garlic and rosemary and cook until fragrant, 1 minute. Add broth, water, bay leaf, potatoes and kohlrabi. Bring to a boil. Reduce heat to low, cover and simmer until the potatoes and kohlrabi are fork-tender, 15 to 20 minutes. Remove from heat.
Discard the bay leaf and let the soup cool slightly. Add the remaining 1 tablespoon oil, vinegar and salt and stir to combine. Transfer the soup to a blender in batches and puree each batch until smooth. (Use caution when blending hot liquids.)
Season with pepper.
Top each serving with 2 tablespoons of the crispy chickpeas. Garnish with fresh rosemary, if desired.

Originally appeared: Diabetic Living Magazine, Fall 2018

Nutrition Facts (per serving)

225	Calories
8g	Fat
32g	Carbs
7g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 cup soup and 2 tablespoons chickpeas
Calories 225
% Daily Value *
Total Carbohydrate 32g	12%
Dietary Fiber 6g	21%
Total Sugars 5g
Protein 7g	14%
Total Fat 8g	11%
Saturated Fat 1g	6%
Vitamin A 863IU	17%
Vitamin C 26mg	29%
Folate 66mcg	17%
Sodium 463mg	20%
Calcium 72mg	6%
Iron 2mg	13%
Magnesium 46mg	11%
Potassium 531mg	11%

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.

Kohlrabi, Potato & Leek Soup

Ingredients

Directions

Nutrition Facts (per serving)

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