Healing Mushroom Potato Leek Soup

soup-1

Leeks are known for their deliciously sweet flavour and for being a member of the onion family.  They are used in a variety of European and Asian dishes and provide many beneficial nutrients to keep our bodies happy and healthy.

Leeks are very low in sodium, having almost no cholesterol or saturated fat and large amounts of essential vitamins and minerals including:

  • Dietary fiber
  • Vitamin B6
  • Iron
  • Magnesium
  • Folate
  • Vitamins A, C & K

Because leeks are high in vitamins A & C they are wonderfully beneficial for your skin!  Leeks work as a natural diuretic and detoxify your skin flushing out harmful toxins helping to keep your skin looking fresh and smooth.  The beta-carotene and vitamin C in leeks (especially the green leafy parts) helps to protect your skin from the sun‘s powerful rays.

Leeks help your hair to grow!  The iron in the leek helps to keep your hair follicles healthy promoting growth.  Leeks also contain a good amount of vitamin C needed to absorb iron into the body helping to protect against hair loss.

The high amount of vitamin K present in leeks also help activate osteocalcin which are proteins essential to bone health.

The flavonoid kaempferol in leeks helps to protect our blood vessel linings from damage.  Kaempferol aids the production of nitric oxide, helping to relax the blood vessels, decreasing the risk of hypertension.  The vitamin K in leeks also helps keep blood circulating optimally within the body.

Leeks also aid in digestion because they are filled with dietary fiber strengthening the stomach and gut.  Because leeks are a hardy veggie, they also help you chew more, eat slower, and will keep you full, promoting good digestion.

Leeks are delicious, making you feel so healthy and fresh!  I hope you enjoy this creamy sweet soup and all the vitamins and minerals it provides you.  It is my go-to recipe before I travel or when I feel sick to give me the healthy boost I need.

Soup 2

Healing Mushroom Potato Leek Soup

  • Servings: 4
  • Difficulty: Medium
  • Print

Ingredients

  • 2 pounds fresh white mushrooms roughly chopped
  • 2 large leeks or 1-1/2 cups thinly sliced then chopped
  • 5-6 medium yellow potatoes with skin (peeled for smoother soup)
  • 1 finely chopped red onion
  • 4 garlic cloves minced
  • 1/2 lemon juiced
  • 1 tbsp dried thyme
  • 1 tsp onion powder
  • 4 cups of water with 1 tsp of better than bouillon (or 4 cups of vegetable broth)
  • 1 cup of lite coconut milk (you can use full fat coconut milk for a creamier taste)
  • salt is desired

Directions

    1.Add 1/2 cup of water into a large pot and turn on medium-high heat.  Finely chop red onion and add it to a pot with minced garlic, water-fry and sauté for 5 minutes until onions are translucent and fragrant.  **See Notes**

  1. Wash mushrooms to take away any dirt and remove mushroom stems.  Roughly chop mushrooms and add them to the pot.
  2. Slice leeks in half so you have 4 halves.  Then slice each half down long ways until there is 8 pieces, exposing all the layers of the leeks.  Then you will thinly slice your leeks.  Roughly chopping the leeks after they are sliced so they are in thin, small pieces.  Put your pieces of leek into a strainer and rinse them well as leeks are known to be sandy.  Add leek pieces to your pot.
  3. 4.  Peel your potatoes if desired.  Wash your potatoes and chop them into small 1 inch sized cubes.  Add them to the pot.

  4. At this point you will add your veggie broth, or water and better than bouillon.  You will also add your lite coconut milk (you can add full fat coconut milk for a creamier taste), spices, and lemon juice.
  5. You will bring your soup down to medium heat and cook until the potatoes are fully cooked and beginning to break down as you stir.
  6. You may bring the soup down to a simmer for 5 more minutes to allow all the spices to become fragrant.
  7. You may want to leave your soup chunky or use an immersion hand blender to blend into a smoother consistency.
  8. Serve while hot and with rustic sourdough bread.  Enjoy!

    INSTANT POT DIRECTIONS:

    • If your have an instant pot you may use the sauté setting to water-fry your finely chopped red onion and minced garlic.  Add 1/2 cup of water to your instant pot and choose the sauté setting without the lid sauté the onions and garlic for 5 minutes until onions are translucent and fragrant.
    • Turn the instant pot off sauté.  Wash mushrooms to take away any dirt and remove mushroom stems.  Roughly chop mushrooms and add them to the pot.
    • Slice leeks in half so you have 4 halves.  Then slice each half down long ways until there is 8 pieces, exposing all the layers of the leeks.  Then you will thinly slice your leeks.  Roughly chopping the leeks after they are sliced so they are in thin, small pieces.  Put your pieces of leek into a strainer and rinse them well as leeks are known to be sandy.  Add leek pieces to your pot.
    • Peel your potatoes if desired.  Wash your potatoes and chop them into small 1 inch sized cubes.  Add them to the pot.
    • At this point you will add your veggie broth, or water and better than bouillon.  You will also add your lite coconut milk (you can add full fat coconut milk for a creamier taste) and spices.
    • Place the lid on the pot and turn the knob onto to sealing, and set the instant pot to manual for 8 minutes.
    • Once the instant pot is finished it will naturally vent.  Let it vent for 10 minutes then turn to knob to venting to help it fully release all the steam.  Once this is complete you may take off the lid and add in the lemon juice, giving the soup a nice stir.
    • You may then serve the soup chunky or use an immersion blender to make it a smoother consistency.

    Serve warm with rustic sour dough bread and enjoy!

    **Water-fry**  Water-frying means to fry your food with water instead of oil.  Place 1/2 cup of water in the bottom of the non-stick pan or rock pan (non-stick or rock pans are best for this) and cook as usual.  This will allow your food to fry the same as usual without the greasiness and non-nutritious calories that oil provides.