Leek and Potato Soup (France)

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.

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Preparation Time

• Prep Time: 10 minutes
• Cooking Time: 30 minutes
• Total Time: 40 minutes
• Servings: 4

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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)

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Cooking Instruments Used

• Large soup pot or Dutch oven
• Wooden spoon
• Sharp chef’s knife
• Cutting board
• Ladle
• Blender (optional, for creamy texture)

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Instructions

1. Prepare the leeks
   Slice leeks lengthwise and wash thoroughly to remove grit. Cut into thin slices.
2. 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.
3. 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.
4. 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.
5. Season and garnish
   Adjust with salt and pepper to taste. Garnish with fresh parsley or chives. Serve hot.

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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

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Health Benefits

1. 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.
2. 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.
3. 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.
4. 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.

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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.