Leek & Potato Soup

July 1, 2019

Leek & Potato Soup

Did you know that behind the ingredients in Leek & Potato Soup are indigestible prebiotic fibres, that make it a really good choice for our gut microbiome?

So what exactly are prebiotics and why are they beneficial? The exact definition of prebiotics is ‘a substrate that is selectively utilised by host microorganisms conferring a health benefit’.

Gut-loving recipe!

Sound complicated? It isn’t as complicated as it sounds and what it essentially means is that it is food for our gut microbiome. Just like us, mere humans need feeding, so do our gut microbes and soluble fibres from some foods that arrive in the large intestine undigested act as food for the microbiome.

The good news is that these soluble fibres are found in leeks, garlic and onions – all ingredients that feature in this recipe! The even better news is that the resistant starch found in potatoes is another good source of fuel for gut microbes, so it’s an all-round gut-loving winner. If you would like to learn more about prebiotic foods, have a read of my article here.

Leek & Potato Soup

Leek & Potato Soup – Key Nutrients

Fibre – With 4.4g fibre per serve, fibre is a really important component to maintaining a healthy gut – top tip: if you currently don’t have much fibre in your diet start small and introduce slowly. The aim is 25g per day for females and 30g per day for males.

Vitamin C – Potatoes are a really good source of vitamin C and this recipe contains just over 50% of the recommended daily intake.

B Vitamins – B vitamins are an essential component to creating energy from the food we consume and you’ll find small amounts of all of the energising B’s here, with the exception of vitamin B12.

Leek & Potato Soup

Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 people


  • 4 medium sized potatoes
  • 2 leeks
  • 3 garlic cloves
  • 1 red onion
  • 1/2 bunch fresh thyme (or 1 tbsp dried)
  • 1 tbsp extra virgin olive oil
  • 1 pinch salt + pepper


  • Roughly chop onion, garlic and leeks.
  • Chop potatoes (keep skin on for extra nutrients & easy prep!)
  • Heat a frying pan and add 1-2 tbsp EVOO and add onion and garlic.
  • When starting to soften add the leeks and thyme and cook in frying pan until soft.
  • Once soft transfer to a large saucepan and add the uncooked potatoes and 1 litre of vegetable stock, salt and pepper.
  • Bring to the boil and turn to a medium heat and cook until potatoes are soft (approx. 20-25 mins)
  • Once the potatoes are cooked carefully transfer the hot soup mix to a blender and blend until smooth (ensure lid is tightly secure as the mixture will have been at boiling temp).
  • Top with a drizzle of extra virgin olive oil, salt and pepper.


Find your Ingredients

Potatoes, leeks, garlic, onion, thyme - fresh fruit & vegetable aisle
Vegetable stock - herbs & spices aisle, I always recommend opting for stocks with fewer ingredients.. remember less is more when it comes to ingredient lists
Extra virgin olive oil - I can't go past my favourite brand Cobram Estate for the nicest range of olive oils.

Course Main Dish

Curried Buckwheat Chapati

This soup is served best with my Curry Buckwheat Chapatis – try them out!


Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email for further details. 

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