Leek Soup

We had a first really chilly day today here in Kansas City, some people were sad, but I am happy! That’s mean fall and winter food time!!

Leek Soup is an easily rewarding soup that is super simple to make, light on the budget and wallet, and can be varied in so many ways. This is a basic leek soup recipe, although I like to add hearty additions based on what I have around the kitchen, like: chicken, potatoes, mushrooms, bacon, coconut cream, sausage or really anything that you like with the subtle oniony taste of leeks. It is also low-carb, low-fat and high nutrient soup.

Since Leeks are part of the onion and garlic family, they carry much of the same health benefits. Here’s what the World’s Heathiest Foods (WHFOODS.org) says:

“Often overlooked in leeks is their important concentration of the B vitamin folate. Folate is present in leeks in one of its bioactive forms (5-methyltetrahydrofolate, or 5MTHF) and it is present throughout the plant (including the full leaf portion, not only the lower leaf and bulb). While it’s true that we still get about 50% more 5MTHF from the bulb than the leaves, this distribution of folate throughout the plant makes leeks a cardioprotective food from top to bottom. (Folate is a key B complex vitamin for supporting our cardiovascular system, because it helps keep our levels of homocysteine in proper balance. Excessively high levels of homocysteine are a risk factor for many cardiovascular diseases.)”

They not only play a major role in supporting the heart, they help in other ways:

“Given their substantial polyphenol content, including their notable amounts of kaempferol, we would expect to see overlap with garlic and onions in terms of support for many health problems related to oxidative stress and chronic low-level inflammation. These health problems would include atherosclerosis, type 2 diabetes, obesity, rheumatoid arthritis, and allergic airway inflammation. We would also expect to see leeks providing measurable amounts of protection against several different types of cancer, mostly likely including colorectal cancer. It’s important to remember that even in the absence of research studies to confirm health benefits, leeks still belong to the same allium vegetable family as onions and garlic and contain many health-supportive substances that are similar to (or identical with) the substances in their fellow allium vegetables.”

Amount                    Ingredients

2 large                       Leeks, slice down the middle, longway, trim the root tip & hard green ends, then slice thin on the bias

3 medium                 Green onion, trimmed and sliced

2 Tbls                         Garlic, minced, fresh

1 Tbls                         Olive oil

1 tsp                            sea salt

1/2 tsp                      pepper, black

2 Tbls                        Tarragon, fresh, chopped, if using dry use 1/2 Tbls

3 cups                       Chicken or Vegetable stock



1. Heat oil in a 5-6 quart sauce pot over medium high heat

2. Add the garlic, saute for about 2 minutes

3. Add the leeks, dry tarragon (if fresh add later), salt and pepper, saute for about 7-8 minutes or until soft & seared

4. Add the stock or broth and reduce the heat to medium low, allow the soup to reduce slightly & flavors marry

5. Add the fresh tarragon if you didn’t use dry earlier, and the green onion

6. Remove from heat & put the lid on it, rest for 5-10 minutes before serving.


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