Creamy leek and bean soup

This healthy, low-fat soup puts a unique twist on the classic leek and potato recipe by replacing the potatoes with hearty cannellini beans. Not only does this substitution contribute to your recommended 5 servings of fruits and vegetables per day, but it also adds a delicious creaminess to the soup. Packed with flavors and nutrients, this creamy leek and bean soup is the perfect choice for anyone looking for a light but filling meal.

Ingredients

  • 1 tbsp rapeseed oil
  • 600g leek, washed well and cut into thin slices
  • 1l hot vegetable broth
  • 2 x 400g cans of cannellini beans, drained
  • 2 large cloves of garlic, finely grated
  • 100g baby spinach
  • 150 ml whole milk

Preparation steps

  1. Heat the oil in a large pan, add the leeks and fry over low to medium heat for 5 minutes.
  2. Pour in the stock, add the beans and simmer covered for 10 minutes.
  3. Stir in the garlic and spinach, cover the pan, and cook for another 5 minutes, until the spinach has wilted but still retains its fresh green color.
  4. Add milk and plenty of pepper.
  5. Blend with a hand blender until smooth.
  6. Pour into bowls and chill the rest.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
218 6g 1g 26g 7g 6g 12g 0.9g

Equipment and tools

To make this creamy leek and bean soup, you will need the following equipment and tools:

  • Soup pot or casserole
  • cutting board
  • Sharp knife
  • Vegetable peeler
  • grater
  • measuring spoon
  • measuring cup
  • tin opener
  • Wooden spoon or spatula
  • Blender (optional)

Allergen information

This creamy leek and bean soup contains the following allergens:

  • milk

Please note that this recipe may also contain other allergens not listed above. It is always recommended to check the labels of the specific products you use and adjust the recipe to suit your dietary needs.

Storage and leftovers

If there are any leftovers of the creamy leek and bean soup, you can store them in an airtight container in the refrigerator for up to 3-4 days. When reheating, you may need to add a splash of water or vegetable stock to thin the soup as it may thicken as it cools.

This soup can also be frozen for longer storage. Allow to cool completely, then transfer to a freezer-safe container or into individual portions. Make sure you leave some wiggle room to account for expansion. The soup can be frozen for up to 3 months.

To reheat frozen soup, thaw it in the refrigerator overnight and then reheat it on the stove or in the microwave until warmed through. Stir well before serving.

Health Benefits of Creamy Leek and Bean Soup

Creamy leek and bean soup is not only a delicious and comforting dish, but also an extremely nutritious option. Packed with a variety of healthy ingredients, this soup offers a range of health benefits that can contribute to your overall well-being. Let’s explore some of the key health benefits that make this soup a great addition to your diet.

1. Rich in fiber

This creamy leek and bean soup contains plenty of fiber thanks to leeks, cannellini beans and baby spinach. Fiber is essential for maintaining a healthy digestive system and preventing constipation. Additionally, it can help regulate blood sugar levels, lower cholesterol, and contribute to healthy weight management.

2. Nutrient rich

Leeks are an excellent source of vitamins A, C and K, as well as folic acid and potassium. These vitamins and minerals play a crucial role in supporting immune function, promoting healthy skin, and maintaining bone health. Cannellini beans are a great source of protein, iron and B vitamins, which are essential for energy production and maintaining healthy red blood cells.

3. Rich in antioxidants

The combination of leeks, garlic, and spinach in this soup delivers a powerful dose of antioxidants. Antioxidants help protect the body from damage caused by harmful free radicals, which can contribute to chronic disease and aging. Regularly consuming antioxidant-rich foods like this soup can help reduce the risk of various diseases and promote overall health.

4. Supports bone health

Milk, a key ingredient in this recipe, is a rich source of calcium, a mineral essential for strong bones and teeth. Calcium also plays a crucial role in nerve function, muscle contraction and blood clotting. By including this soup in your diet, you can increase your calcium intake and support the health of your skeletal system.

5. Weight management

Despite its creamy consistency, this soup is relatively low in calories and high in fiber. Fiber helps you feel full and satisfied, which can aid weight control by reducing the tendency to overeat. In addition, the combination of proteins from cannellini beans and milk provides a satiating effect, making it a suitable option for anyone looking to maintain weight or lose weight.

Diploma

Creamy leek and bean soup is a nutritious and delicious choice that offers numerous health benefits. With its rich fiber content, abundance of nutrients, antioxidant properties and support for bone health and weight management, it’s a bowl of goodness that can boost your well-being. Including this soup in your weekly menu can be an easy and enjoyable way to improve your overall health.

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