Potato and Leek Soup

Spring is officially here, but we Canadians know that our April weather reports are a mix of sun, wind, rain with the possibility of flurries. We thought we’d share a quick and delicious soup recipe loaded with goodness that can be enjoyed any time of the year.

Simple and filling, this soup offers so many health benefits for your immune system and your eyes.

With all these benefits, leeks may start sneaking into more of your meals.

Leeks and onions are cousins; however, leeks have a milder taste that’s perfect in soups. This vegetable is rich in vitamin A and antioxidants, which help prevent macular degeneration. Leeks also provide a good source of lutein and zeaxanthin, two compounds that help shield your eyes against UV rays and, therefore, offer protection against the development of cataracts.

Your overall health can benefit significantly from this oversized “green onion .” The flavonoids they contain have anti-inflammatory, anti-diabetic, and anticancer properties. Abundant in potassium, vitamin C and fibre, they also offer a low glycemic food index to help manage diseases such as type 2 diabetes, help lower blood pressure and provide cardiovascular support. Who doesn’t love a vegetable with so much to offer?

Here is your new favourite soup recipe!


  • 2 tbsp olive oil
  • 3 tbsp unsalted butter
  • 5 to 6 cups Leeks, sliced (cut off the dark green part to where the colour is pale green)
  • 2 cloves garlic, minced
  • 2 tbsp flour
  • 5 cups chicken broth
  • 1 bay leaf
  • 3/4 tsp salt
  • 1/4 tsp white or black pepper
  • 1 lb Yukon gold potatoes, cubed
  • 1/8 tsp Nutmeg (optional, but highly recommended!)


1. Heat olive oil and butter in a large pot over medium-high heat. Add leeks.
2. Saute 5-8 minutes until the leeks have softened.
3. Add the garlic and cook for about 30 seconds, frequently stirring until fragrant.
4. Sprinkle the flour over the leeks and stir. Cook for a minute to get the raw taste out of the flour.
5. Stir in the broth. Ensure to dissolve the flour and scrape the bottom of the pot to avoid the flour sticking and burning at the bottom.
6. Add the bay leaf, salt, pepper, potatoes and nutmeg. Stir.
7. Bring to boil.
8. Boil until the potatoes are soft, 15 to 20 minutes.
9. Remove the bay leaf.
10. Blend the soup until smooth with an immersion blender (or in small batches in a blender or food processor).
11. Season to taste.
12. Enjoy!

Did you know CARP members receive exclusive offers at IRIS?

  • $150 IRIS Certificate: Redeemable towards the purchase of eyeglasses or sunglasses including a frame (such as custom tailored Topology frames) and a pair of fully coated prescription lenses (lens value minimum value of $250)
  • $50 IRIS CertificateRedeemable towards the purchase of a pair of fully coated progressive lenses for your current frames (minimum value of $250)
  • $25 IRIS Certificate: Redeemable towards the purchase of a pair of fully coated single vision lenses for your current frames (minimum value of $250)
  • $50 IRIS Certificate: Redeemable towards the purchase of non-prescription sunglasses valued at $100 or more.
  • $50 IRIS Certificate: Redeemable towards the purchase of annual supply of contact lenses.
  • $250 IRIS Certificate: Redeemable for laser eye surgery both eyes or $250 per eye for specific intraocular lens replacement. (Available at our Ophthalmology Clinic in Laval, Quebec only)

Register with CARP and receive your IRIS Benefits. Visit www.carp.ca.