Mediterranean Diet Potato Leek Soup
Indulge in the wholesome flavors of Mediterranean Diet Potato Leek Soup, a lighter twist on the classic comfort dish that's both nourishing and delicious. Packed with nutrient-rich leeks, creamy potatoes, and aromatic herbs like thyme and parsley, this velvety soup is elevated with the addition of heart-healthy olive oil and a splash of bright lemon juice for a refreshing finish. Perfect for a cozy lunch or dinner, this soup is made entirely with clean, plant-based ingredients, adhering to the principles of the Mediterranean diet. Ready in just under an hour and easily blended to silky perfection, it’s an ideal option for meal prepping or serving at your next gathering. Pair it with fresh crusty bread or a crisp salad to complete the experience!
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Recipe Information
Ingredients
- 3 whole leeks
- 2 tablespoons olive oil
- 3 cloves garlic
- 4 cups potatoes
- 6 cups vegetable broth
- 1 whole bay leaf
- 1 teaspoon fresh thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley
Instructions
Begin by trimming the roots and dark green tops of the leeks, leaving only the white and light green parts.
Slice the leeks in half lengthwise and rinse thoroughly under running water to remove any dirt or sand between the layers. Chop the leeks into thin half-moon slices.
In a large pot, heat the olive oil over medium heat. Add the leeks and sauté for about 5 minutes, until they start to soften.
Mince the garlic cloves and add them to the pot. Cook for an additional 2 minutes until fragrant.
Peel and dice the potatoes into ½-inch cubes. Add them to the pot along with the vegetable broth, bay leaf, and thyme.
Increase the heat to bring the mixture to a gentle boil, then reduce the heat to a simmer. Cover and cook for about 30 minutes, or until the potatoes are tender.
Once the potatoes are cooked through, remove the bay leaf. Use an immersion blender to puree the soup until smooth, or transfer in batches to a blender and blend until smooth.
Season the soup with salt, pepper, and lemon juice, adjusting to taste.
Serve hot, garnished with chopped fresh parsley.
Nutrition Facts
Calories |
1429 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.0 g | 54% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5826 mg | 253% | |
| Total Carbohydrate | 234.1 g | 85% | |
| Dietary Fiber | 33.5 g | 120% | |
| Total Sugars | 38.1 g | ||
| Protein | 42.2 g | 84% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 474 mg | 36% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 5830 mg | 124% | |
*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.
