Mediterranean Diet Classic Leek Soup
Warm, wholesome, and irresistibly healthy, this Mediterranean Diet Classic Leek Soup is a delightful spin on a timeless comfort food. Featuring tender leeks, creamy potatoes, and the bright, herbaceous notes of fresh thyme and parsley, this soup is packed with nutritious ingredients that align perfectly with Mediterranean-inspired eating. The recipe uses heart-healthy olive oil and a fragrant blend of garlic, bay leaf, and a splash of zesty lemon juice to create layers of flavor that are both refined and familiar. Velvety smooth thanks to an easy blending process, this dish is ideal for a cozy dinner or an elegant starter. Quick to prepare in under 40 minutes and naturally gluten-free and vegetarian, this soup is a nourishing option for busy weeknights and family meals alike. Garnish with fresh parsley for an added burst of color and flavor!
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Recipe Information
Ingredients
- 4 medium leeks
- 2 tablespoons olive oil
- 3 large garlic cloves
- 2 medium potato
- 4 cups vegetable broth
- 1 bay leaf
- 1 sprig fresh thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
Instructions
Begin by cleaning the leeks thoroughly. Cut off the dark green leaves, and slice the white and light green parts of the leeks lengthwise. Rinse under running water to remove any dirt, then cut into thin slices.
Peel and finely chop the garlic cloves.
Peel the potatoes and dice them into small cubes.
In a large pot, heat the olive oil over medium heat.
Add the sliced leeks and sauté for about 5 minutes until they are soft and translucent, stirring occasionally to prevent sticking.
Add the chopped garlic and continue to cook for another 2 minutes until fragrant.
Stir in the diced potatoes and pour in the vegetable broth.
Add the bay leaf and thyme sprig, and season with salt and black pepper.
Bring the mixture to a boil, then reduce the heat to low and cover the pot.
Let simmer for about 20 minutes, or until the potatoes are tender.
Remove the bay leaf and thyme sprig from the soup.
Using an immersion blender, puree the soup until smooth. Alternatively, you can transfer the soup in batches to a blender and puree until smooth.
Return the soup to the pot if using a blender, and adjust seasoning with more salt and pepper if needed.
Stir in the freshly chopped parsley and lemon juice.
Serve hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1268 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.4 g | 65% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 9.4 g | ||
| Cholesterol | 9 mg | 3% | |
| Sodium | 5185 mg | 225% | |
| Total Carbohydrate | 184.6 g | 67% | |
| Dietary Fiber | 24.1 g | 86% | |
| Total Sugars | 35.0 g | ||
| Protein | 29.8 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 447 mg | 34% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 3784 mg | 81% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
