Mediterranean Diet Potato Leek Soup

Warm up with a wholesome and creamy Mediterranean Diet Potato Leek Soup, a lighter twist on the classic comfort food that’s both heart-healthy and deeply satisfying. This simple yet elegant soup celebrates fresh, nutrient-rich ingredients like mellow leeks, velvety potatoes, and fragrant thyme, simmered together in a flavorful vegetable broth and finished with a zesty splash of lemon juice for brightness. With no cream or butter, this recipe relies on the richness of pureed vegetables and a drizzle of olive oil to create a silky texture that’s perfect for those following a Mediterranean diet. Ready in just about an hour, this soup is not only easy to prepare but also packed with healthy, plant-based goodness. Garnished with fresh parsley, it’s a beautiful and nourishing choice for lunch or dinner. Perfect as a standalone meal or as an appetizer, this dish is sure to become a staple in your healthy recipe collection.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

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

Directions

Step 1

Begin by trimming the roots and dark green tops of the leeks, leaving only the white and light green parts.

Step 2

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.

Step 3

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.

Step 4

Mince the garlic cloves and add them to the pot. Cook for an additional 2 minutes until fragrant.

Step 5

Peel and dice the potatoes into ½-inch cubes. Add them to the pot along with the vegetable broth, bay leaf, and thyme.

Step 6

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.

Step 7

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.

Step 8

Season the soup with salt, pepper, and lemon juice, adjusting to taste.

Step 9

Serve hot, garnished with chopped fresh parsley.

Nutrition Facts

Serving size	(2241.8g)

Amount per serving	% Daily Value*
Calories	1429.3

Total Fat 42.0g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 7.0g
Cholesterol 0mg	0%
Sodium 5826.2mg	0%
Total Carbohydrate 234.1g	0%
Dietary Fiber 33.5g	0%
Total Sugars 38.1g
Protein 42.2g	0%

Vitamin D 0IU	0%
Calcium 473.5mg	0%
Iron 19.5mg	0%
Potassium 5830.0mg	0%

*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.

Source of Calories

Fat: 25.5%

Protein: 11.4%

Carbs: 63.1%