Leek and Potato Soup is widely recognized as a staple of French and Welsh cuisine. In France, it is known as Potage Parmentier, named after Antoine-Augustin Parmentier, who promoted the potato as a nutritious food in the 18th century. In Wales, leeks are a national symbol, and the dish became a traditional way to combine two humble ingredients into a nourishing and hearty meal. Over time, this soup gained international recognition for its simplicity, affordability, and health value.
Preparation Time
- Prep Time: 10 minutes
- Cooking Time: 30 minutes
- Total Time: 40 minutes
- Servings: 4
Ingredients
- 2 medium leeks (white and light green parts only), thoroughly cleaned and sliced
- 3 medium potatoes, peeled and diced
- 1 medium onion, diced
- 2 cloves garlic, minced
- 4 cups low-sodium vegetable broth (or chicken broth)
- 1 tablespoon extra virgin olive oil (or a small knob of butter for a traditional version)
- 1 bay leaf
- Sea salt and freshly ground black pepper to taste
- 2 tablespoons fresh parsley or chives, chopped (for garnish)
Cooking Instruments Used
- Large soup pot or Dutch oven
- Wooden spoon
- Sharp chef’s knife
- Cutting board
- Ladle
- Blender (optional, for creamy texture)
Instructions
- Prepare the leeks
Slice leeks lengthwise and wash thoroughly to remove grit. Cut into thin slices. - Sauté the aromatics
Heat olive oil in a pot over medium heat. Add onion, garlic, and leeks. Sauté for 5–7 minutes until softened but not browned. - Add potatoes and broth
Stir in the diced potatoes and pour in the broth. Add bay leaf. Bring to a boil, then reduce heat and simmer for 20–25 minutes until potatoes are tender. - Blend (optional)
For a creamy soup, remove the bay leaf and blend the mixture with an immersion blender or standard blender. For a rustic style, lightly mash the potatoes and leave it chunky. - Season and garnish
Adjust with salt and pepper to taste. Garnish with fresh parsley or chives. Serve hot.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approx. Amount |
|---|---|
| Calories | 170 kcal |
| Protein | 4 g |
| Carbohydrates | 34 g |
| Fiber | 5 g |
| Fat | 4 g |
| Saturated Fat | 0.6 g |
| Sodium | ~310 mg |
| Vitamin C | 25% DV |
| Vitamin K | 35% DV |
| Potassium | 20% DV |
Health Benefits
- Heart health
Leeks and potatoes provide potassium, which helps regulate blood pressure and supports cardiovascular health.
Source: Houston M. The role of potassium in blood pressure regulation and cardiovascular health. Advances in Nutrition, 2011. - Gut and digestive health
Leeks are a source of prebiotic fiber (inulin), which promotes healthy gut microbiota and improves digestion.
Source: Slavin JL. Dietary fiber and health. Nutrition, 2013. - Immune support and antioxidants
Both leeks and potatoes contain vitamin C, which contributes to immune defense and reduces oxidative stress.
Source: Carr AC, Maggini S. Vitamin C and immune function. Nutrients, 2017. - Anti-inflammatory properties
Leeks contain kaempferol, a flavonoid linked with anti-inflammatory and protective cardiovascular effects.
Source: Calder PC et al. Dietary flavonoids and inflammation. British Journal of Nutrition, 2017.
Healthy Cooking Tips
- Use extra virgin olive oil instead of butter to keep the soup heart-healthy.
- Keep the skins on potatoes (if organic) to maximize fiber and minerals.
- To lower sodium, use a homemade broth instead of store-bought.
- Add spinach or kale at the end for extra micronutrients.
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