30-Minute Creamy Broccoli Leek Soup

Name: 30-Minute Creamy Broccoli Leek Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 tbsp olive oil; 2 large leeks, white and light green parts sliced and cleaned; 3 cloves garlic, minced; 2 small heads or 1 large head broccoli, chopped into florets; Kosher salt; Black pepper; 1/4 tsp red pepper flakes; 1 can white beans, drained and rinsed; 1 32-oz carton vegetable broth; 3 tbsp fresh lemon juice

posted by Alex Aldeborgh, RD on Apr 25, 2022 (last updated 6/5/23) 0 comments »

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This vegan broccoli and leek soup is light, nutritious, and delicious. It’s packed with nutrition and extra creamy thanks to a secret ingredient – white beans! Ready in about 30 minutes, make a batch today for an easy lunch or dinner.

As a Registered Dietitian, I find it easy to pack in tons of vegetables and nutrition into soup recipes, especially pureed soups. Some of my favorite pureed soup recipes include my pumpkin apple soup, creamy vegan asparagus soup, and carrot ginger soup. Add this broccoli leek soup recipe to the top of the list!

This blended soup takes just about 30 minutes to prepare. It’s vegan, gluten free, and packs a punch of plant-based protein thanks to the addition of white beans! To make pureed soup, you’ll need a high powered blender or immersion blender.

Ingredients in broccoli leek soup

Make this soup with just a handful of nutritious ingredients:

Broccoli
Leeks
Canned white beans, such as cannellini beans
Garlic
Vegetable broth
Olive oil
Salt
Pepper
Red pepper flakes
Lemon juice

Wondering what to do with leeks? Try this delicious asparagus leek frittata with goat cheese or oven roasted leeks with parmesan!

What are leeks?

Leeks are a long, bulbous vegetable in the allium family. This is the same family as onions, garlic, chives, scallions, and shallots. They have white and light green fresh and bright green leaves.

What do leeks taste like?

Leeks taste similar to other alliums. They are more delicate and sweeter in flavor than onions, and they add a great depth of flavor to this broccoli and leek soup.

What part of leeks do you eat?

Typically, the white and light green parts of leeks are eaten. The dark green leaves are totally edible, they just don’t hold as much of the onion-y flavor as the white and light green parts.

How to clean leeks

As you can see, leeks have many tight layers which can easily trap dirt sand. It’s important to clean leeks before you cook with them to get rid of all this debris.

To clean leeks, slice them up into thin rounds. Place them in a bowl filled with cold water. Separate some of the layers with your hands and let the leeks soak in the water for 5-10 minutes. The debris will sink to the bottom of the bowl while the leeks float on top.

Scoop out the leeks from the water and pat them dry. Now they are ready to cook!

How to make broccoli leek soup

Saute garlic and leeks in olive oil in a large pot for a few minutes.
Add broccoli florets, salt, pepper, and red pepper flakes. Cook for a few minutes until broccoli is bright green.
Pour vegetable broth into the pot – it should just about cover all the veggies – and the white beans.
Bring to a boil, then reduce to a simmer and cover.
Simmer for about 10 minutes, until broccoli is fork tender, and add the lemon juice.
Remove from heat and blend using your blender or immersion blender. If using a standing blender, you may need to puree the soup in two batches.

What to serve with broccoli leek soup

I love to top this broccoli leek soup with crunchy croutons. For a super simple meal, pair this soup with a grilled cheese sandwich!

If you are craving something lighter, pair it with your favorite salad. I’ve got plenty of nutritious and delicious salad recipes for you to try!

Can I prepare this soup recipe in advance?

This broccoli leek soup is great for meal prep, because it stores well and tastes great reheated. Store it in a large airtight container for 3-5 days in the fridge. Reheat individual portions in the microwave for 1-2 minutes until warmed to desired temperature.

Freezing soup: You can also store this soup in the freezer for up to 3 months. Measure out soup in individual portions into freezer safe containers. Leave about an inch of space to allow for the liquid to expand as it freezes.

Broccoli nutrition benefits

Broccoli is loaded with nutrients and beneficial plant compounds. One cup of broccoli provides:

2.4 grams of dietary fiber (9 percent of your daily needs)
81.2 mg Vitamin C (90 percent of your daily needs)
92.5 mcg Vitamin K (77 percent of your daily needs)
57.33 mcg folate (14 percent of your daily needs)
60.06 mg phosphorus (9 percent of your daily needs)
2.6 grams plant-based protein

In addition, broccoli is packed with plant compounds that provide health benefits, including many different antioxidants.

Leeks nutrition benefits

Leeks are super nutritious, and provide soluble fiber and prebiotics, which can benefit digestive and gut health. One cup of raw leeks provides:

1.6 grams of dietary fiber
1.9 mg iron (11 percent of your daily needs)
0.210 mg Vitamin B6 (16 percent of your daily needs)
56.6 mcg folate (14 percent of your daily needs)
42.3 mcg Vitamin K (35 percent of your daily needs)
0.11 mg copper (12 percent of your daily needs)

White beans nutrition benefits

White beans, and beans in general, are some of the most nutrient dense foods on the planet. Half a cup of white beans provides 7 grams of plant-based protein, making them an excellent option for those on a vegetarian or vegan diet.

In addition to protein, half a cup of white beans packs 8.1 grams of dietary fiber – nearly 30 percent of your daily fiber needs!

White beans are a good or excellent source of many micronutrients, including folate, iron, potassium, magnesium, zinc, calcium, Vitamin B6, and phosphorus.

Let me know if you love this recipe by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!