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Potato Leek Soup

Leeks are not something I crave or use often so I dug up some health benefits and did some research on them for you and will be adding them into some more future recipes for sure.

Prep Time: 10 Minutes

Cook Time: 30 Minutes

Serves: 8-10

I’ll be putting on my holistic nutrition research hat for a moment. Leeks are a member of the allium family, related to onions, chives, shallots and garlic. They are one of the world's oldest known vegetables, and have been cultivated and cooked for more than 3,000 years. One cup of leeks is low in sodium and has almost no saturated fat or cholesterol. They are a great source of dietary fiber, vitamin B6, iron, magnesium and folate, as well as vitamins A, C, and K.

Potato Leek Soup

Health Benefits of Leeks
  • Leeks contain many antioxidants, giving them anti-inflammatory properties.

  • Leeks contain kaempferol, a natural flavonol that's also found in broccoli, kale, and cabbage. Research has linked it not only to a lower risk of cancer but also a lower risk of numerous chronic diseases.

  • Leeks are abundant in prebiotic carbs, which feed the good bacteria in the gut, and help produce digestive enzymes.

  • Leeks also contain high amounts of polyphenols. Polyphenols are antioxidants that play a crucial part in protecting both blood vessels and blood cells from oxidative damage.

  • Folate is present in leeks in one of its bioactive forms (5-methyltetrahydrofolate, or 5MTHF). Folate is a key B complex vitamin for supporting our cardiovascular system, because it helps keep our levels of homocysteine in proper balance. Elevated homocysteine can lead to blood clots.

  • Leeks have liver-protecting properties, and actually reduce the level of liver enzymes.

  • Leeks reduce fatty liver (liver triglyceride accumulation) caused by high-fat diets.

  • Leeks improve lipid profile by decreasing total cholesterol and triglyceride levels while raising good cholesterol levels.

  • Leeks improve high blood pressure by increasing production of nitric oxide, a naturally occurring gas that helps dilate and relax blood vessels.

  • Leeks are also natural diuretics, helping to flush the kidneys and reduce sodium and excess fluid in the body. This in turn lowers blood pressure.

  • Leeks inhibit a-amylase activity which supports an array of anti-diabetic functions. A-amylase is what breaks down complex carbs into sugars, which causes blood sugar spikes and crashes. Inhibition of this enzyme slows the speed by which glucose enters blood circulation.

  • So indulge in the heartwarming flavors of our Potato Leek Soup. Whether you're looking for a quick weeknight dinner or a hot and quick lunch, this recipe is sure to become a staple in your kitchen. Enjoy the simplicity and deliciousness of homemade comfort! This classic comfort dish is a perfect blend of velvety potatoes and the mild, sweet flavor of leeks.


6 medium leeks, dark green stems removed

2 tablespoons olive oil (More to drizzle on top of soup before serving if desired.)

1 large onion, chopped

2 cups celery, chopped

8 medium russet potatoes, peeled and cut into pieces

2 tablespoons olive oil

6 cups vegetable broth (or chicken)

3 cups milk

salt and pepper

Fresh chives, optional for garnish

  1. Wash leeks super well to remove all the grit. If you cut them horizontally and soak them in a bowl of water the rings will separate ensuring no dirt remains.

  2. In a large soup pot over medium heat add the olive oil, onions and celery. Cook for 5-8 minutes.

  3. Add in the broth, leeks, potatoes and bring to a boil.

  4. Cover and simmer for about 20 minutes.

  5. Grab your immersion blender and blend the soup until smooth adding the milk as you do so.

  6. Use extra milk if the consistency is too thick.

  7. Add salt and pepper and top with chives and extra olive oil if desired.

  8. Serve immediately.

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