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Veggie Spotlight: Leeks!

Updated: Mar 5, 2022

Growing up, I know my mother would cook with leeks on occasion, but I never realized how amazing this superfood really is. A distinguished vegetable (part of the allium/onion family) dating back several centuries and often consumed by the Egyptians, Ancient Greeks and Romans. During this period of time, leeks were considered far more tastier and richer than the common onion.

Recently, I learned the amazing benefits of leeks. Cancer risk reduction, strong bones, healthy eyes are just a few of the many health benefits when adding this delicate veggie to your diet (according to WebMD). Rich in vitamins C, and B (folate), and flavonoids - especially one called kaempferol (an antioxidant) leeks are believed to have anti-inflammatory benefits aiding in cardiovascular disease prevention and other chronic conditions like diabetes.

Studies show that plants of the allium family may have a connection with a lowering the risk of certain cancers (i.e. prostate, stomach, colon and esophagus).

My absolute favorite recipe to cook with leeks is Cauliflower and Leek soup. The leeks act as a pectin and create this creamy soup that is silky creamy and so delicious!

Perfectly Pl@nted Cauliflower and Leek Soup


  • 1 Tbsp olive oil

  • 1 cauliflower, washed and cut up

  • 2 large leeks, washed thoroughly and chopped

  • 1 32oz box vegetable stock (or vegetable broth)

  • 1 Tbsp ground cumin

  • 1 tsp cayenne pepper (optional)

  • 2 Tbsp lemon juice

  • salt to taste

In a large pot, add a TBSP of olive oil; wash and cut up the leeks; (the more green cut, the more green your soup will be); add to the pot; chop up cauliflower; season with salt and cumin and cook stirring occasionally so the leeks “sweat” and the cauliflower starts to ‘roast’. Add box of vegetable broth and if you still think you need more liquid, add a little water; let it boil and cook for about 20 minutes. Once cauliflower is cooked all the way through (the stems are soft) get out your emulsion blender and blend up the soup. Season with a little lemon juice, salt and if you like spicy, you can add some cayenne pepper. Ladle your soup in bowl. Enjoy!

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