You won’t believe how easy this Leek and zucchini soup recipe is to make! It’s also extra creamy, healthy, low in calories, and great to serve as an appetizer, a side dish, or even for dinner. If you love zucchini, you are going to enjoy the freshness of this delicious zucchini leek soup.
I know, not everyone likes the taste of leek, fortunately, the taste isn’t as strong in this recipe, it’s sweet, creamy, and very comforting. I also have another delicious leek potato soup recipe that will melt in your mouth.
Leek And Zucchini Soup Benefits
Zucchini – contains a good amount of fiber and vitamins C & A along with vitamin B6 also known as folate which helps with brain health among others.
Leeks – are rich in flavonoids which are antioxidants that help reduce free radicals in the body. They also have anti-inflammatory properties along with a good amount of vitamin B-6.
Cannellini beans – are a great source of dietary fiber and protein. They help keep you feeling full longer during the day and do wonders for the digestive tract.
Healthy Leek And Zucchini Soup
Ingredients for 6 servings | Total time: 45 minutes
- 1 tablespoon of extra virgin olive oil
- 1 medium onion (chopped)
- 2 garlic cloves (minced)
- 4 zucchini (sliced)
- 2 medium leeks (chopped)
- 1 can of cannellini beans (drained & rinsed)
- 4 cups of vegetable stock (low-sodium)
- 1/2 teaspoon of salt
- 1/2 teaspoon of black pepper
- 1 lemon juice (fresh)
How To Cook Leek And Zucchini Soup
In a large soup pot, on medium-high heat, heat the olive oil and saute the onions until translucent, stir in the garlic for 30 seconds until fragrant, and add in the leek.
Fry for 5-8 minutes until soft, add in the zucchini, cannellini beans, vegetable stock, and seasoning, and let it come to a boil. Lower the heat, cover the lid, and let the soup simmer for up to 30 minutes.
Once the veggies are cooked through, cut off the heat, use an immersion blender, and blend until you’re left with an extra creamy soup. Stir in the lemon juice, and serve while still hot. Enjoy!
Leek And Zucchini Soup Nutrition Facts
Each serving of this soup has |123 calories | 2.9g total fat | 0.5g saturated fat | 0mg cholesterol | 249mg sodium | 19.9g total carbs | 6.3g dietary fiber | 4.4g total sugars | 5.9g protein | 61mg calcium | 2mg iron | 520mg potassium | These facts are based on a 2000-calorie diet
Variations & Tips
For extra protein, I recommend adding some bacon strips or a little bit of cooked, shredded chicken breast. You can also add other vegetables like carrots, celery, and peas for extra nutrients.
You can serve this with homemade croutons, garlic bread, nuts, and seeds. A friend of mine serves this soup with oven-roasted zucchini cubes and it’s heavenly.
If you don’t have an immersion blender, a regular blender will do just fine. However, if you are using a regular blender, let the soup cool down before transferring it to the blender.
Also, make sure to saute your leeks for at least five minutes until soft and caramelized before adding them to your recipes.
Storage
You can freeze this soup for up to 2 months but I never keep mine that long. My sweet spot for storing soups is 1 month so that they don’t lose their taste or texture.
Make sure to store it in a freezer-safe container. To serve after freezing, let the soup thaw completely, reheat on the stove with a little bit of vegetable stock and it’ll be as good as new.
You can also store this leek and zucchini soup in the fridge for up to 3 days and heat it in the microwave when you are ready to serve again.
Want More Healthy Soup Recipes?
- Ground Turkey Zucchini Soup | Healthy | Low-Calorie
- 7 Yummy Anti-Inflammatory Soup Recipes
- Healthy Cabbage And Zucchini Soup
- Potato Corn Zucchini Soup | Healthy | Low-Calorie
- Creamy Broccoli Zucchini Soup | Healthy | Low-calorie
Conclusion
I hope you enjoy this leek and zucchini soup as much as I did. Let me know how it goes in the comments cause I love hearing from you guys. You can also find me on Pinterest, Flipboard, & Instagram for more awesome recipes and tips.
