A creamy, comforting blend of potatoes and leeks, this soup is simple yet deeply satisfying. Naturally rich in fiber, resistant starch, and antioxidants, it’s a perfect choice for digestive and immune support.
Preparation Time
- Prep Time: 15 minutes
- Cooking Time: 25 minutes
- Total Time: 40 minutes
- Servings: 4
Ingredients
- 1 tablespoon extra virgin olive oil
- 2 medium leeks (white and light green parts only), thoroughly cleaned and sliced
- 2 garlic cloves, minced
- 4 medium Yukon Gold potatoes, peeled and diced
- 4 cups low-sodium vegetable broth
- 1½ cups unsweetened plant-based milk (e.g., oat or almond)
- Salt and black pepper to taste
- 1 bay leaf
- Optional: chopped chives or fresh parsley for garnish
Instructions
- Sauté the aromatics:
In a large soup pot, heat olive oil over medium heat. Add leeks and garlic; cook for 5–6 minutes until softened but not browned. - Simmer the vegetables:
Add diced potatoes, bay leaf, broth, and a pinch of salt. Bring to a boil, then reduce heat and simmer for 20 minutes, or until potatoes are very soft. - Blend:
Remove bay leaf. Using an immersion blender, blend the soup until smooth (or leave some texture if preferred). Stir in the plant-based milk and warm through. Adjust salt and pepper to taste. - Serve:
Ladle into bowls and garnish with chives or parsley.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 190 kcal |
| Protein | 4 g |
| Carbohydrates | 28 g |
| Fiber | 4 g |
| Fat | 7 g |
| Sodium | ~260 mg |
Evidence-Based Health Benefits
1. Supports digestive balance
Leeks contain prebiotic inulin fiber, which supports beneficial gut bacteria and overall digestive function.
Source: Roberfroid MB et al., The Journal of Nutrition, 2010.
2. May help regulate blood sugar
Potatoes (especially cooled or blended) provide resistant starch, which can slow glucose absorption.
Source: Nugent AP, Nutrition Bulletin, 2005.
3. Encourages immune resilience
Garlic and leeks are both part of the allium family, known for antimicrobial and antioxidant activity.
Source: Bayan L et al., Avicenna Journal of Phytomedicine, 2014.
Tips for Best Results
- Leek prep: Cut leeks lengthwise and rinse thoroughly between layers to remove all grit.
- For extra creaminess: Blend in 2 tablespoons of cashews soaked in water or add 1 boiled cauliflower floret.
- Flavor enhancer: Add a squeeze of lemon juice before serving to brighten flavor.
- Storage: Keeps well refrigerated for 3–4 days; freezes up to 2 months.
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