WHITE BEAN AND LEEK SOUP
White Bean and Leek Soup is a soul-warming dish that combines the creamy texture of white beans with the subtle sweetness of tender leeks. Enhanced by the earthy aroma of thyme and a splash of olive oil, this wholesome soup delivers flavour and nourishment in every spoonful. Perfect for cool evenings or a light lunch, it’s easy to prepare, full of fibre, plant-based protein and minerals. Whether you’re following a vegan diet or simply seeking a satisfying low-fat meal, this recipe makes an ideal go-to. It’s naturally gluten-free and requires minimal ingredients while delivering maximum comfort. Its simplicity doesn’t compromise its depth, thanks to the gentle layering of herbs and slow-simmered aromatics, each bowl offers a warm, nourishing experience that’s both healthy and hearty.
RECIPE CATEGORY
Lunch, Dinner, Snack, Brunch
SERVING SIZE
1
CUISINE
European, Mediterranean
PREPARATION/TECHNIQUES
One-Pot Wonders, Simmer, Sauté
OCCASION/HOLIDAY
Fall, Winter, Family Reunion, Christmas Eve
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Vegan, Vegetarian, Wheat / Gluten-Free, Low Fat, Quick & Easy, Low/ No Sugar
DISH TYPE
Soup / Stew
INGREDIENTS
- ½ cup cooked white beans
- ¼ cup sliced leek
- 1 cup vegetable broth
- ½ tsp dried thyme
- 1 tsp olive oil
- Salt and black pepper to taste (Optional)
FULL NUTRITIONAL INFORMATION
- Calories: 186.6 kcal
- Fat: 5.3 g
- Saturated Fat: 0.8 g
- Carbohydrate: 27.6 g
- Sugar: 1 g
- Sodium: 801.8 mg
- Fiber: 10.3 g
- Protein: 8.6 g
- Calcium: 101.8 mg
- Iron: 3.8 mg
- Potassium: 483.6 mg
PREPARATION
- Warm Oil: Warm the olive oil in a small pot over medium heat.
- Sauté Leek: Add sliced leek and sauté for 2 to 3 minutes until soft and fragrant.
- Add Beans And Broth: Stir in white beans, thyme and broth.
- Simmer: Bring to a simmer and cook gently for 10 to 12 minutes.
- Season: Season with salt and pepper as desired.
- Mash Beans: For a creamier texture, mash a few beans into the broth before serving.
- Serve: Serve hot with optional herbs or a drizzle of extra virgin olive oil.
PREP TIME
3 minutes
COOKING TIME
12 minutes
TIPS
- Use Pre-Cooked Beans: Use pre-cooked or canned beans for quicker prep, rinse thoroughly to remove excess sodium.
- Prepare Leek: Thinly slice the leek and rinse well to remove grit trapped between layers.
- Sauté Leeks: For enhanced flavour, sauté leeks until just golden before adding other ingredients.
- Use Low-Sodium Broth: Use low-sodium broth if you’re monitoring salt intake.
- Add Lemon Juice: Add a squeeze of lemon just before serving for brightness and balance.
VARIATIONS
- Creamy Upgrade: Blend half the soup for a richer and creamier texture.
- Greens Addition: Stir in a handful of spinach or kale at the end for extra nutrients.
- Protein Boost: Add cooked quinoa or tofu cubes.
- Herb Swap: Replace thyme with rosemary or fresh parsley for a different profile.
- Spiced Version: Add a pinch of nutmeg or cumin for subtle warmth.
PREPPING AND STORAGE
- Fridge: Cool soup completely before storing in an airtight container. Keeps well for 3 to 4 days.
- Freezer: Transfer cooled soup to freezer-safe bags or containers. Freeze for up to 2 months.
- Reheating: Reheat gently on the stovetop, adding a splash of broth or water if needed to adjust consistency.
- Make-Ahead Tip: Chop leeks and portion beans ahead of time for quicker cooking when needed.