Creamy White Bean & Leek Soup
This creamy white bean and leek soup is a comforting and elegant dish, packed with gut-healthy prebiotics from leeks, garlic, and cannellini beans. It’s simple to prepare, deeply satisfying, and wonderfully nourishing.
For 6 servings
Prepare the leeks: Trim off the dark green tops and the root ends of the leeks. Slice the white and light green parts into thin rounds. Place the sliced leeks in a bowl of cold water and swish them around to remove any dirt or sand. Drain well.
Sauté aromatics: In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the cleaned and sliced leeks and cook, stirring occasionally, until softened and translucent, about 8-10 minutes. Add the minced garlic and fresh thyme sprigs and cook for another 1-2 minutes until fragrant.
Simmer the soup: Stir in the rinsed and drained cannellini beans and the vegetable broth. Bring the mixture to a gentle boil, then reduce the heat to low, cover, and simmer for 15 minutes to allow the flavors to meld.
Blend for creaminess: Remove the thyme sprigs from the soup. Using an immersion blender, carefully blend about two-thirds of the soup directly in the pot until it's creamy but still has some whole beans for texture. Alternatively, transfer two-thirds of the soup to a regular blender (be cautious with hot liquids) and blend until smooth, then return to the pot.
Finish and season: Stir in the unsweetened plant-based milk. Heat the soup gently for another 2-3 minutes, ensuring it doesn't boil after adding the milk. Season with sea salt and black pepper to taste, adjusting as needed.
Serve: Ladle the hot soup into bowls. Drizzle each serving with a little extra virgin olive oil and garnish with fresh chopped parsley or chives. Serve immediately with crusty bread if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Thoroughly clean leeks: Leeks can hide a lot of dirt. Always slice them first, then wash them thoroughly in a bowl of water, swishing to dislodge grit, before draining well.
- 2Partial blending is key: For the best texture, avoid blending the entire soup into a completely smooth purée. Leaving some whole beans and leek pieces adds a delightful mouthfeel and rustic charm.
- 3Adjust consistency: If you prefer a thinner soup, add a little more vegetable broth. For a thicker soup, simmer uncovered for a few extra minutes after blending.
- 4Flavor depth: Don't rush the sautéing of the leeks; allowing them to soften and slightly caramelize builds a crucial flavor base for the entire soup.
Adapt it for your goals.
Smoky Addition
Add 1/2 teaspoon of smoked paprika along with the garlic for a subtle smoky depth, or a pinch of red pepper flakes for a hint of heat.
Herb SwapHerb Swap
Substitute fresh rosemary or a bay leaf for thyme for a different aromatic profile. Remove bay leaf before blending.
Protein BoostProtein Boost
Stir in a cup of cooked, shredded chicken or plant-based sausage during the last few minutes of simmering for a heartier meal.
Why this is on our healthy list.
Gut Health Support
Leeks and garlic are excellent sources of prebiotics, which feed beneficial gut bacteria, promoting a healthy digestive system and overall well-being.
High in Fiber
Cannellini beans are rich in dietary fiber, aiding digestion, promoting satiety, and helping to regulate blood sugar levels.
Nutrient-Dense
This soup provides a good source of vitamins (like Vitamin K from leeks), minerals (iron, magnesium from beans), and antioxidants, supporting immune function and reducing inflammation.
Frequently asked questions
Yes, this soup is excellent for meal prep. It can be made up to 3-4 days in advance and stored in an airtight container in the refrigerator. Reheat gently on the stovetop or in the microwave.
