My first time having a leek and potato soup was back in early 2000… I’m thinking 2001 maybe. It was a weekend trip to Old Montreal. A cute & quaint restaurant, with some amazing old-fashion charm, presented me with a soup to warm my soul on a cool Autumn day. To this day I still remember the experience of that delicious soup. I’m happy to share with you my Leek & Potato Soup Recipe with all the healthiness you would expect from a Nutritionist. 🙂
Needless to say, I love a good leek. They are in season in October and November here in Ontario. This means they are easy to find and plentiful… plus they cost less when in season. WIN!! Enjoy this recipe, it definitely brings me back to Old Montreal and nourishes my body… just check out these benefits!
The Health Benefits of Leeks
- Leeks, which are stalks from an onion-like plant in the allium family of vegetables, are full of flavonoid antioxidants, minerals, and vitamins. A one-cup serving will provide a hefty dose of vitamin K, manganese, vitamin B6, iron, folate, and vitamin C.
- Eating foods such as leeks helps in the detoxification of the liver and improve overall liver function. Sulfur compounds present in leek bind the toxins and eliminate them from the body.
- Leeks are particularly high in beta-carotene, which converts into vitamin A in the body—a vitamin essential for cellular regeneration and clear skin. For anyone who experiences acne, efficient detoxification by the liver is essential for clear skin.
- Plants of the allium family may have a connection with a lower risk of certain cancers. Cancers of the prostate, stomach, colon, and esophagus are rarer in those who consume a lot of garlic, shallots, chives, onions, and leeks.
- Leeks are rich in Vitamin K, which may reduce the risk of osteoporosis. Some studies show a relationship between a higher intake of Vitamin K and denser bones, which lead to a reduced risk of hip fractures.
Leek, Potato & Kale Soup
- Pressure Cookier
- 6 cups Vegetable Broth
- 2 Leeks white parts only, chopped fine
- 4 stalks Celery chopped
- 8 Garlic cloves, minced
- 2 tsps Oregano dried
- 1/3 tsp Dried Thyme
- 1 tsp Sea Salt
- 6 Yellow Potato medium, chopped
- 4 cups Kale Leaves stem removed, chopped
- 3 tbsps Lemon Juice
- 1/2 cup Fresh Dill optional, chopped
- Turn your pressure cooker to sauté mode and add a splash of vegetable broth. Then add the leeks and celery and cook for 4 to 5 minutes, until softened. Add the garlic, oregano, thyme and sea salt and stir to combine, cooking for one minute more.
- Turn off the sauté mode and add the potatoes along with the remaining vegetable broth. Stir to combine. Put the lid on and set to “sealing” then press manual/pressure cooker and cook for 10 minutes on high pressure. Once finished cooking, turn off and do a quick release.
- Remove about 3/4 of the soup and place in a blender. Carefully blend to purée until smooth. Pour this back into the pressure cooker. Add the kale leaves and lemon juice and stir. Heat through to let the kale wilt a little. Divide into bowls, garnish with dill if using, and enjoy!
- Leftovers – Refrigerate in an airtight container for up to four days.
- Serving Size – One serving is equal to about 1 1/2 cups.
- More Flavor – Use oil to sauté the vegetables.
- Additional Toppings – Top with red pepper flakes.
- No Dill – Omit or use any other fresh herb.
Nourish & Live A Vital Life
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