Leek, Cannellini Bean & Lemon Kale Soup
This week our Seasonal September focus is on the humble leek. We grown these in our garden and they are possibly our most successful veggie, alongside our onions and shallots! They are in full season right now and into October and so will be at their absolute best.
First off, here are our favourite 5 nutritional benefits of leeks:
1. Rich in Vitamins and Minerals
Leeks are a good source of several essential vitamins and minerals, including vitamin K, vitamin C, vitamin A, folate, and manganese. These nutrients support various aspects of health, including bone health, immune function, and vision.
2. High in Dietary Fibre
Leeks are a rich source of dietary fibre, particularly soluble fibre like inulin. Dietary fibre promotes digestive health by preventing constipation, supporting a healthy gut microbiome, and helping to regulate blood sugar levels.
3. Low in Calories
Leeks are relatively low in calories, making them a suitable addition to calorie-controlled diets. They provide flavour, depth and texture to dishes without significantly increasing calorie intake.
4. Antioxidant Properties
Leeks contain antioxidants, including flavonoids and polyphenols, which can help protect cells from oxidative damage. This may contribute to reducing the risk of chronic diseases and promoting overall well-being.
5. Supports Heart Health
The high levels of allicin, a sulphur compound found in leeks, may help lower cholesterol levels and reduce blood pressure. Consuming leeks as part of a heart-healthy diet can contribute to cardiovascular well-being.
Incorporating leeks into your meals can be easy and they are very versatile - whether in soups, stews, salads, or as a side dish, leeks can be a nutritious way to enjoy these health benefits while adding a mild, onion-like flavour to your dishes.
12 ingredients | 30 minutes | 2 servings
356ml Vegetable Stock or Broth
1 Carrot (chopped)
1 Leeks (white parts only, chopped fine)
1 Garlic (cloves, crushed or finely chopped)
600ml Thyme (dried)
210gm Cannellini Beans (drained, rinsed)
42gm Kale Leaves (stem removed, chopped)
22ml Lemon Juice
Sea Salt & Black Pepper (to taste)
8gm Parsley (chopped)
1. In a large pan over medium heat, add a splash of the vegetable broth, then add the carrots and leeks. Cook for 6 to 8 minutes, or until cooked through.
2. After that, add the garlic, oregano and thyme to the pan, and cook for 1 to 2 minutes more.
3. Add the beans, water and remaining broth and bring to a low simmer over medium heat. Then reduce to medium-low and add the kale and lemon juice. Stir and continue cooking for 3 to 4 minutes, until the kale is wilted.
4. Season with salt and pepper. Ladle into bowls and top with parsley. Serve and enjoy!
Hints & Tips
Leftovers - refrigerate in an airtight container for up to four days.
Serving Size - one serving size is equal to about half of this recipe.
Make More - just double up the quantities.
Additional Toppings - top with chili flakes and/or shredded parmesan.
No Cannellini Beans - you can use haricot beans, lentils or chickpeas instead