Leeks have a mild onion-like taste. In its raw state, the vegetable is crunchy and firm. The edible portions of the leek are the white base of the leaves (above the roots and stem base), the light green parts, and to a lesser extent the dark green parts of the leaves. One of the most popular uses is for adding flavor to stock. The dark green portion is usually discarded because it has a tough texture, but it can be sauteed or added to stock.
  • 3 medium leeks
  • 3 green onions, finely chopped
  • 1 medium potatoes, peeled and cubed
  • 1 large carrot, peeled and cubed
  • 1 clove garlic, minced
  • 3 cups chicken stock - 750 ml.
  • 1 1/2 cups 2% milk - 375 ml.
  • Salt and pepper to taste
  • 2 tbsp minced fresh parsley or chives
  • Trim all dark green parts from leeks.
  • Cut lengthwise and spread apart; wash under cold running water. Slice thinly by
    hand or in food processor.
  • In saucepan, combine leeks, potatoes, garlic and chicken stock; simmer, partially covered, for 30 minutes or until vegetables are tender.
  • Pour into blender or food processor; purée until smooth.
  • Return soup to pan.
  • Add milk, and salt and pepper to taste
  • Heat until hot.
  • Sprinkle each serving with parsley.
Nutritional Information
Per Serving

One serving is a high source of:

  • Vitamin A
  • Vitamin C
  • Calcium
  • Iron
  • Magnesium

Note: Just before serving, add 1 tbsp (15 mL)
fresh lemon juice and salt and pepper to taste.


  • 100 calories
  • 5 g protein
  • 3 g total fat
  • 1 g saturated fat
  • 0 mg cholesterol
  • 20 g carbohydrate
  • 5 g dietary fiber
  • 400 mg sodium





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