This silky, dairy-free avocado soup is made with sautéed leeks, ripe avocado, a rich broth or stock, and coconut cream for a smooth texture and is packed with healthy fats.
Finished with crunchy pumpkin seeds and a pinch of sea salt, this light yet satisfying soup recipe is perfect for a cozy lunch or elegant dinner party starter. Enjoy hot or chilled.
I'm a big fan of leeks and avocado, so combining the two in a hearty yet easy-to-make soup just made sense. Like in my Leek Fritters Recipe, I start by gently sautéing the leeks until tender and use this as a base to build up the soups' flavor.
Leek's mild, sweet taste pairs beautifully with the creamy richness of ripe avocado. This nourishing soup comes together in about 30 minutes and is made with nothing but wholesome ingredients—no cream cheese, sour cream, or heavy cream required. Let's make it!
Why You'll Love This Recipe
- Nourishing: Packed with healthy fats and nutrients like vitamin E and K.
- Versatile & Elegant: Works for lunch, dinner, or as one of your little appetizers.
- Cozy Comfort in a Bowl: A light reset meal that can be served hot or chilled.
- Dietary Info: Naturally dairy-free, gluten-free, low-carb, Paleo, and Whole30-friendly with vegan option.
Ingredients & Notes
See the recipe card for full information on ingredients and quantities.
- Olive oil: Used to sauté the vegetables over medium heat, adding depth and healthy fats.
- Leeks & Spring Onion: These are the base aromatics that mellow and sweeten when cooked til tender. Get enough leeks to make my One Skillet Creamy Leeks With Cod Fillets.
- Garlic Clove: Adds bold flavor and a delicious, flavorful base when sautéed briefly in olive oil.
- Chicken Stock or Bone Broth: It adds a rich flavor and nutrients to the creamy avocado leek soup.
- Avocado: The ripe avocado makes the soup creamy and nutrient-dense.
- Coconut Cream: Adds a touch of luxury—use coconut milk in a pinch or if you have leftovers from making Lemon Chia Pudding.
- Pumpkin Seeds: For crunch, flavor, and extra vitamin K, sunflower seeds work too.
- Thyme: A warming herb that pairs beautifully with leeks and avocado.
- Sea Salt: Balances all the flavors. Adjust based on taste.
How To Make This Creamy Soup
See the full recipe with measurements in the recipe card.
Step One (Picture 1 above) - Heat olive oil in the pot over a medium heat. Sauté chopped leeks and spring onions until softened (about 7 minutes). Stir in garlic and cook another 2–3 minutes.
Step Two (Picture 2 above) - Add the broth or stock and bring to a simmer—season with salt and thyme. Simmer for 10 minutes to further soften.
Step Three (Picture 3 above) - Remove from heat. Stir in avocado, coconut cream, and pumpkin seeds.
Step Four (Picture 4 above) - Use an immersion blender to blend into a smooth texture. Assemble bowls and top with extra seeds or a drizzle of coconut cream.
Top Tips
- Ripe Avocado: Always use a ripe avocado for creaminess and perfect taste.
- Broth: Using a rich bone or chicken broth/stock makes all the difference. You can use a good vegetable broth to keep it vegan-friendly.
- Don't Skip The Seeds: Pumpkin or sunflower seeds add healthy fats and a lovely richness to the base of this leek avocado soup, similar to the pistachios in my Green Pea Soup.
- Olive Oil: Olive oil will add a healthy richness without overpowering the flavors of the veggies.
Variations & Substitutions
- Make it Vegan-Friendly: Use vegetable stock instead of chicken stock or broth to keep it plant-based.
- Seeds: Swap pumpkin seeds for sunflower seeds or chopped cashews.
- Blending: Make this avocado leek soup super creamy, or keep it chunkier based on preference.
Storage
Store in an airtight container in the fridge for up to 3 days. Reheat gently over low heat in a saucepan or enjoy chilled.
It is not freezer-friendly due to the avocado, but it is perfect for make-ahead weekday lunches.
Recipe FAQs
No, freezing this soup isn't recommended—the texture of the avocado changes after thawing.
Yes! Full-fat coconut milk works, but the soup will be slightly thinner.
Absolutely—just use vegetable broth or stock instead of chicken stock or bone broth.
A squeeze of lemon or lime juice at the end is the best way to brighten the flavors!
More Creamy Soup Recipes To Try Next
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📖 Recipe
Creamy Avocado Leek Soup
Mariska RamondinoEquipment
- 1 5QT stockpot (4.7 liter) to make the soup
- 1 hand blender (immersion blender) to blend the soup
- 1 Wooden Spoon to stir
- 1 Cutting Board to cut the vegetables
- 1 Knife to cut the vegetables
Ingredients
- 3 tablespoons olive oil
- 6 cup chopped leeks 565 grams (see note)
- 1 large spring onion, finely chopped
- 2 garlic cloves, finely chopped
- 4 cups bone broth or chicken stock 32 ounces or 946 ml
- 1 ¼ teaspoons sea salt or more to taste
- ¾ teaspoon dried thyme or more to taste
- ¼ cup raw pumpkin seeds (more to garnish) 40 grams
- 1 large, ripe avocado
- 2 tablespoons coconut cream (more to garnish)
Instructions
- Heat olive oil in the pot over a medium heat. Add the leeks and the onions. Cook and stir occasionally for 7 minutes until the leek is softened.3 tablespoons olive oil, 6 cup chopped leeks, 1 large spring onion, finely chopped
- Stir in the garlic and continue to cook and occasionally stir for another 3 minutes.2 garlic cloves, finely chopped
- Add the broth and bring to a simmer—season with salt and thyme. Gently simmer for 10 minutes to further soften.4 cups bone broth or chicken stock, 1 ¼ teaspoons sea salt or more to taste, ¾ teaspoon dried thyme or more to taste
- Remove from the stove and stir in the avocado, coconut cream, and seeds. Blend with an immersion blender until smooth and creamy.¼ cup raw pumpkin seeds (more to garnish), 1 large, ripe avocado, 2 tablespoons coconut cream (more to garnish)
- Serve immediately with extra garnish of seeds or coconut cream (optional).
Notes
- Leeks: 6 cups chopped leeks are equivalent to 4 medium leeks, large green ends removed (about 565 grams or 1.4 ounces).
- Pumpkin Seeds: You can use sunflower seeds instead of pumpkin seeds.
- Broth or chicken stock: I prefer a rich broth or seasoned chicken stock, but you can also use vegetable broth if you prefer to keep it vegan-friendly.
- Storage: Store leftovers in an airtight container in the fridge for up to three days.
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Nutrition (% Daily value)
Disclaimer: This nutritional data is calculated using third party tools and is only intended as a reference.
Mariska Ramondino says
Enjow this simple avocado leek soup hot or chilled!