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Heart-Healthy Soup

To keep your blood homocysteine level within a range that's optimal for cardiovascular health, try including leeks in your weekly menu with this restaurant-quality soup.

Leeks are a good source of both folate and vitamin B-6, both essential to preventing buildup of homocysteine throughout your body.

Leeks also contain antioxidants that enhance blood flow throughout your body, likely through enhanced production of nitric oxide, a natural compound that relaxes blood vessels.

This recipe was inspired by a similar one from the kitchen at Chez Panisse in Berkeley, California.- Ben Kim

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Makes about 4 servings

Ingredients:

5 medium leeks
4 cups vegetable or chicken broth
1/2 rib celery
1 garlic clove, thinly sliced
1 small bay leaf
Sprig or two of thyme
1 small branch of rosemary
Few sprigs of cilantro or parsley
Extra-virgin olive oil
Sea salt

Directions:

1. To prepare leeks, chop off their roots and any coarse, outer green leaves (peel off one outside layer).

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2. Use a sharp knife to quarter the stalks and chop them into 1/4-inch pieces.

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3. Wash and soak diced leeks in cold water - let the leeks soak for a good few minutes to allow any dirt that is inside to come out and settle to the bottom of your washing basin.

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4. Transfer washed leeks to a strainer and let them drain.

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5. Cook leeks over medium heat in about 2 tablespoons of extra-virgin olive oil (use your soup pot for this). Don't let the leeks lose their vibrant green color - just cook them to a point where they are still mildly crispy/crunchy.

6. Add sea salt, to taste.

7. Add vegetable or chicken broth.

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8. Tie celery, bay leaf, thyme, and rosemary with a string to create a "bouquet garni" and add this to the mix.

9. Bring everything to a low simmer, then add thinly sliced garlic clove and let simmer for another 20 minutes.

10. Add more sea salt, if necessary, to taste.

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Serve this savory leek soup with chopped cilantro or parsley as a garnish, and if you don't mind a little flour in your life, enjoy this soup with a slice or two of fresh bread.

As is the case with most soups, leek soup tastes even better with a few slices of creamy avocado on the side.

 
 

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Comments

This sounds incredible! I can't wait to make it. Thanks, Dr. Kim, for all the wonderful content you provide.

(Your coconut oil is the best ever!)

Thanks for this recipe - but wondering, do you saute the leeks with the garlic? I couldn't find where in the cooking steps the garlic is used.

The garlic is added at step 9.

Loved this healthy soup up there with Kim Chi.

my favorite! thank you!