Creamy Leek & White Bean Soup
This Creamy Leek & White Bean Soup offers a velvety texture and rich flavor, mimicking a classic potato-leek soup but with a significant boost of plant-based protein and fiber from cannellini beans.
For 4 servings
Thoroughly clean the leeks by slicing them lengthwise and rinsing under cold water to remove any dirt or grit. Thinly slice the white and light green parts; discard the dark green tops. Chop the yellow onion and mince the garlic.
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the sliced leeks and chopped onion, sautéing for 5-7 minutes until softened and translucent, stirring occasionally. Add the minced garlic and cook for another minute until fragrant.
Pour in the vegetable broth and add the rinsed and drained cannellini beans. Bring the mixture to a gentle simmer, then reduce the heat to low, cover, and cook for 10-15 minutes to allow the flavors to meld.
Carefully blend the soup until completely smooth. You can use an immersion blender directly in the pot, or transfer the soup in batches to a high-speed blender (ensure the lid is vented and cover with a towel to prevent steam buildup).
Return the blended soup to the pot (if using a regular blender). Stir in the unsweetened plant-based milk and fresh lemon juice. Season with sea salt and black pepper to taste. Adjust consistency with a little more broth or water if desired.
Heat through gently for a few minutes without boiling. Ladle the hot soup into bowls and garnish with fresh chopped parsley before serving immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Proper Leek Cleaning:** Leeks can be very sandy. After slicing, place them in a colander and rinse thoroughly under cold running water, separating the layers to ensure all grit is removed.
- 2**Blending Safety:** If using a regular blender, fill it only halfway to prevent hot liquid from exploding. Remove the center cap from the lid and cover with a kitchen towel to allow steam to escape.
- 3**Flavor Depth:** For an even richer, more umami flavor, consider adding a bay leaf to the soup during the simmering stage and remove it before blending.
- 4**Consistency Control:** If your soup is too thick, add a splash more vegetable broth or water until it reaches your desired consistency. If it's too thin, simmer uncovered for a few extra minutes to reduce.
Adapt it for your goals.
Smoky Flavor
Add 1/2 teaspoon of smoked paprika along with the garlic for a subtle smoky depth.
Herbaceous TwistHerbaceous Twist
Incorporate a sprig of fresh thyme or rosemary during the simmering stage, removing it before blending.
Added GreensAdded Greens
Stir in a handful of fresh spinach or kale during the last few minutes of simmering, allowing it to wilt before blending or serving.
Why this is on our healthy list.
Rich in Fiber
Cannellini beans and leeks are excellent sources of dietary fiber, promoting digestive health, satiety, and helping to regulate blood sugar levels.
Plant-Based Protein Power
White beans provide a substantial amount of plant-based protein, essential for muscle repair, growth, and overall body function, making this soup very filling.
Nutrient-Dense
Leeks offer vitamins K, A, and C, as well as manganese and iron, while beans contribute folate, iron, and magnesium, supporting various bodily processes.
Frequently asked questions
Yes, great northern beans or navy beans can be substituted for cannellini beans, though they might yield a slightly different texture or flavor profile.
