Why is leek and mushroom soup healthy?

Leeks belong to the allium family of vegetables and are high in antioxidants and plant compounds like quercetin shown to lower inflammation and protect against oxidative damage. Mushrooms are high in beta-glucans which helps to improve immune function and show to have cancer-fighting properties. In addition to the micronutrient density of this soup, it's also high in fiber and oil-free, which is beneficial for losing and maintaining a healthy weight. The mushroom barley soup and curry spiced mushroom potato soup are also heavy on the mushrooms and flavor.

What does a leek taste like?

Leeks have a mild onion flavor that provides a wonderful flavor to soup and stews. It's similar to a green onion or shallot.

What herbs go with leek and mushroom soup?

Chives, parsley, dill, and basil will all work beautifully in this leek and mushroom soup.

How do you make this leek and mushroom soup without cream or milk?

The trick to making this soup creamy without the use of cream or milk is to use a potato. This recipe uses a Yukon gold potato so you still get the nutrients from the skin or peel of the potato but it blends smooth and creamy helping this soup feel luxuriously creamy without the dairy or added fat. Another way to make leek and mushroom soup creamy is to blend 1/2 cup blended white beans (like cannellini or butter beans) with 1/2 cup of low sodium vegetable broth or water, and then add it to the soup mixture. This technique is used with the white bean and kale soup , as well as the lentil soup .

Leek and Mushroom Soup

Name: Leek and Mushroom Soup
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Yield: 4
Cuisine: American
Ingredients: 2 large leeks (white and light green parts), chopped, rinsed and drained (about 3 cups); 4 cloves garlic, minced; 2 bay leaves; 1/2 tsp dried thyme; 1 Tbsp coconut aminos (or 2 tsp regular aminos); 1 medium Yukon gold potato, chopped; 4 cups low-sodium vegetable broth; 2 cups chopped mushrooms (I used shiitake); 3 Tbsp chopped chives for topping; Salt and pepper to taste (or pinch of cayenne or dash hot sauce for heat); 2 cups finely chopped kale; 1-15oz can cannellini beans (or butter beans), drained and rinsed

Description

This leek and mushroom soup is a wonderful starter or side to pair with a salad. Or, turn this into a full, satisfying meal by adding kale and white beans. It's gluten-free, oil-free, low-fat, soy-free, nut-free, and vegan.

Ingredients

Units Scale

2 large leeks (white and light green parts), chopped, rinsed and drained (about 3 cups)
4 cloves garlic, minced
2 bay leaves
1/2 tsp dried thyme
1 Tbsp coconut aminos (or 2 tsp regular aminos)
1 medium Yukon gold potato, chopped
4 cups low-sodium vegetable broth
2 cups chopped mushrooms (I used shiitake)
3 Tbsp chopped chives for topping
Salt and pepper to taste (or pinch of cayenne or dash hot sauce for heat)

Optional Additions

2 cups finely chopped kale
1-15oz can cannellini beans (or butter beans), drained and rinsed

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Instructions

This recipe only uses the stalk or stem of the leek. Cut to remove the dark green part of the leeks. Then chop, rinse, and strain leeks. Set aside.

Chop the Yukon gold potato (with the skin on) into chunks. If you're using a small russet potato, you will want to peel it first and then chop it into chunks. Set aside.

Preheat a medium pot over medium heat.

Add rinsed and chopped leeks and garlic to the pot and dry sautee for 3 to 5 minutes.

Stir in dried thyme and bay leaves. Then, add low-sodium vegetable broth, coconut aminos, and chopped potato.

Increase the heat and bring to a gentle boil. Reduce heat, cover, and simmer for 15 minutes.

Remove the bay leaves and use an immersion blender to blend smooth and creamy.

Add in chopped mushrooms and return to a gentle boil. Reduce heat, cover, and simmer for 5 to 7 minutes. *See "Pro-Tip" for elevating this soup into a hearty meal.

Salt and pepper to taste, top with fresh chopped chives, and enjoy!

*Pro-Tip to make this soup a full meal

When the soup is still hot, add a 15-ounce (425 grams) can of drained and rinsed cannellini beans and a few handfuls of chopped kale. Stir to wilt kale and warm beans. Salt and pepper to taste, top with fresh chopped chives, and enjoy!

This delicious soup is great for meal prep. Store leftover soup in a covered container in the refrigerator for up to four days. This soup is also freezer-friendly. Put the soup into a freezer-safe container and freeze for up to four months.

Notes

EQUIPMENT / SUPPLIES

Knife
Cutting board
Measuring cup
Measuring spoons
Collander
Tongs
Medium pot with lid
Immersion blender

Prep Time: 5 minutes
Cook Time: 30 minutes
Category: Soup
Method: Stovetop
Cuisine: American