Leeks are a great local vegetable that is in season all year round. Leek is not only very healthy, but is also ideal for a delicious, creamy leek soup. We have developed a quick recipe that you should definitely try.
Why is leek so healthy?
Leek, often referred to simply as leek in certain areas, is an exceptional vegetable that boasts a remarkable nutritional profile. Renowned for its high fiber content, it plays a significant role in promoting healthy digestion and can even help stimulate the body’s metabolism. This versatile vegetable is also packed with essential nutrients, including substantial amounts of vitamin C, vitamin A, folic acid, magnesium, vitamin K, and various B vitamins, making it a valuable addition to a balanced diet. However, it is essential to recognize that some of these vitamins, particularly those sensitive to heat, can degrade during the cooking process. For instance, when leeks are steamed, approximately 25% of their vitamin C content is lost. Despite this drawback, it is not recommended to consume leeks raw in large quantities since they can be difficult to digest in their uncooked state.
Light cooking, on the other hand, not only makes them more palatable but also improves their digestive properties. An encouraging fact about leeks is that their vitamin K level remains relatively stable during cooking. Vitamin K is crucial for numerous bodily functions, including the synthesis of vitamin D, which further underscores the nutrient density of this vegetable.
Read more
Sweet potato pie that always works! Perfect for November coffeeNevertheless, it is still important to account for any nutrient loss that may occur during preparation. To maximize their nutritional benefits, leeks should ideally be cooked briefly using gentle methods such as steaming or blanching to preserve their delicate vitamins and maintain their natural goodness.
Don’t throw away the root shoots
What often ends up in the garbage as waste should not be missing from any soup. The root shoots still contained in the leek are very nutrient-rich and tasty. You should wash them carefully and remove any residues of earth or sand, cut them finely and add them to a soup, for example. It’s best to do this just before serving so the nutrients are retained.
Recipe for a quick leek soup
Leek soup is prepared extremely quickly. We tried a vegan recipe. For the leek soup (4 portions) you will need the following ingredients:
- 500 g of leek washed, peeled and cut into rings
- 1 red onion
- 1 clove of garlic
- 200ml coconut milk
- 300 ml of water
- smoked salt
- Pfeffer
- a little freshly grated nutmeg
- Whole or ground cumin seeds
- Fresh parsley
- A little lovage
- 1 tablespoon vegetable broth
Buy dried spices and herbs at the Achterhof
We have been purchasing our spices and herbs from the Achterhof for many years. Now we also have a discount code for you. With the discount code kraeuterkeller10 save 10% on your entire purchase. Just use it this link to order. We will then receive a small commission from Achterhof at no additional cost to you. Advertising.
Read more
First countries ban sunscreen: impact on vitamin D and the environmentPreparation of leek soup
First the leek must be washed thoroughly and freed from sand or earth. Often this is also found in the well. Almost all parts of the leek can be used, only the dry or wilted parts should be eliminated. Cut into thin rings it is easier to wash. Then drain them in a colander and finely chop the onion and garlic. This is particularly fast in the Thermomix. They are then sautéed briefly and blended with water and vegetable broth. Now add the leek and simmer everything gently on medium for 5-6 minutes. Finally add the spices, coconut milk, cumin, nutmeg, salt and pepper. Here you should taste briefly and add more seasoning if necessary. Only after serving the soup in the bowl do you add the fresh aromatic herbs so that they do not lose their nutritional properties during cooking. You don’t need to blend the soup, but you can of course. We wish you bon appetit!
Buy seasonally and use seasonal wild herbs
So that in the future you do not miss any moment of harvesting local wild herbs, we have our own Seasonal calendar of wild herbs (available here) developed. Here you can see a month-by-month overview of the most important wild herbs ready for harvesting. By the way, our large format seasonal calendar can be used again every year. We designed it as a permanent calendar. Our book»With wild herbs and medicinal plants all year round“(available here) in our small herbalist’s shop In this 160-page book we introduce you to the most important wild herbs and local medicinal plants and explain when and where they can be collected and used. There are always recommendations for use in the medicine cabinet and kitchen. You will also receive the book and calendar in one set.
Healthy nutrition with wild herbs and medicinal plants
I picked fresh leeks from my garden. Even the aromatic herbs come from there, because healthy eating and plants are my great passion. Not only do leeks grow in my garden, I also grow or let grow many other medicinal plants and wild herbs. If you want to experience me in my garden, I can recommend my new video series “Little Wild Herbs”. In short videos I talk about individual wild herbs, how to find them and how to use them. There is a video on nettles in which I show how they can also be eaten raw, a video on dandelions and one on chickweed. I also recorded a slightly more detailed beginner’s course, which you can also find for free on YouTube. Why am I doing all this? To motivate you to live greener and to make wild herbs popular again.
Seasonal reports and recipes in the magazine
In spring 2022 we implemented a project close to our hearts: our Kräuterkeller magazine. Each season an edition is now published in digital and paper formats. There you will find many reports on the wild herb season, tips for home remedies and current recipes. You can find the recipe for leek soup in the latest winter issue.
Read more
Today, April 30, is the mysterious night of herbs and ritualsFollow us on our other channels for more fantastic recipes
Would you like to be part of the next recipe or collection of herbs and forest treasures? Then you should also follow us on social media. We tell you every day in new stories what you can find in nature and we are always available to answer your questions. We look forward to exchanging ideas with you.
latest posts published
how to recognize the problem and how to save your lawn
Growing Peas for Beginners: Here’s What You Need to Know
3 ways to clean the gaps between pebbles – without chemicals!
Collecting sprouts: the most common mistakes
my review on the greenhouse harvest –
Which plants and how to cover the garden at the end of winter?
Take care of the graves in autumn, so that they are beautiful even in spring
what you will find in Lithuania if you decide to try it
English style: how to create one in Lithuania
