A silky, comforting blend of tender leeks, potatoes, and herbs simmered to perfection. This simple yet flavorful soup is rich in nutrients that support heart, digestive, and immune health.
Preparation Time
- Prep Time: 15 minutes
- Cooking Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4
Ingredients
- 1 tablespoon extra virgin olive oil
- 2 large leeks (white and light green parts), sliced and rinsed thoroughly
- 2 garlic cloves, minced
- 3 medium potatoes (Yukon gold or white), peeled and cubed
- 1 small onion, chopped
- 4 cups low-sodium vegetable broth
- ½ teaspoon dried thyme
- ¼ teaspoon ground white or black pepper
- Salt to taste
- ½ cup unsweetened plant-based milk (optional, for creaminess)
- Chopped fresh chives or parsley for garnish
Instructions
- Sauté aromatics:
In a large pot, heat olive oil over medium heat. Add leeks and onion. Sauté for 5–6 minutes until softened, not browned. Add garlic and cook for 1 more minute. - Add potatoes and broth:
Stir in cubed potatoes, thyme, pepper, and broth. Bring to a boil, then reduce heat and simmer covered for 20 minutes or until potatoes are tender. - Blend:
Use an immersion blender to puree the soup until smooth. Alternatively, transfer in batches to a countertop blender and blend carefully. - Finish:
Stir in plant-based milk (if using) for a creamy texture. Adjust seasoning with salt and more pepper if needed. - Serve:
Ladle into bowls and garnish with chives or parsley. Enjoy warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 190 kcal |
| Protein | 4 g |
| Carbohydrates | 30 g |
| Fiber | 4.5 g |
| Fat | 6 g |
| Saturated Fat | 0.8 g |
| Sodium | ~300 mg |
| Vitamin C | 35% DV |
| Vitamin B6 | 20% DV |
| Potassium | 700 mg (15% DV) |
Science-Backed Health Benefits
1. Leeks support cardiovascular and gut health:
They contain inulin, a prebiotic fiber that nourishes gut bacteria, and kaempferol, a flavonoid shown to support heart health.
Source: Slavin JL, Nutrition, 2013.
2. Potatoes provide resistant starch and potassium:
Boiled and cooled potatoes offer resistant starch, supporting digestive health and blood sugar control. They’re also a top source of potassium for blood pressure regulation.
Source: Raatz SK et al., Advances in Nutrition, 2016.
3. Antioxidants help fight inflammation:
Leeks and garlic contain polyphenols and sulfur compounds that may reduce oxidative stress and inflammation markers.
Source: Graf BA et al., Journal of Nutrition, 2005.
Tips for Best Results
- Wash leeks well: Slice first, then rinse under running water to remove soil trapped between layers.
- Creaminess without cream: Use a splash of oat or almond milk instead of dairy cream to lighten the dish.
- Texture options: Leave a portion of the soup chunky if you prefer a more rustic feel.
- Serve with: Whole grain toast or a mixed greens salad for a balanced meal.
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