Healthy Potato Leek Soup with Turkey
We made it to soup season! It’s the time of year that I love to have quick and easy meals on hand that are super cozy. This Healthy Potato Leek Soup with Turkey is the newest addition to that list. Full of seasonal produce, lean protein and complex carbohydrates, this soup checks all the boxes for a complete meal.
This soup came together following a recipe brainstorm when I had extra potatoes hanging around. I decided to take a trip to my local grocer and see what sparked some inspiration. Then I came across some fresh leeks!
Have you ever cooked with leeks? This was one of my first times and it won’t be my last! Incorporating new produce helps diversify the nutrients we consume. This is also a great way to add variety to our gut bacteria. Happy gut, happy life, am I right??
What are leeks?
Leeks are part of the Allium family, just like onions, chives, garlic and shallots. Leeks look like large green onions but they have a milder flavour. With tall, dark green tops and white fleshy stalk, it’s actually the stalk that is most commonly used in recipes. However, to reduce food waste, use the leafy tops in vegetable stock! In British Columbia, leeks are in season from September until early spring.
A cup of cooked leeks provide a significant amount of vitamin A (a powerful antioxidant) and vitamin K (used in blood clotting and bone health). They also provide a source of iron and manganese, used for energy production and metabolizing macronutrients, respectively.
How to prepare leeks for cooking:
- Chop off the stringy roots and dark green leaves. Discard the roots but keep the dark green leaves.
- Cut the leeks in half lengthwise and then cut them again into thin half-moons. Transfer to a colander and rinse with water, tossing to remove any dirt.
- Let the water drain before cooking with them.
The traditional Potato Leek Soup either contains bacon or is vegetarian. I wanted to add a source of protein but without the extra saturated fat. Don’t get me wrong, I’m a big fan of a bacon and eggs breakfast but I don’t have bacon in my fridge or freezer as often as I have ground meat.
Incorporating this ground turkey provides a serving of lean protein that makes this soup very satisfying. It gives a desirable texture and fills you up for longer! In addition to this, protein-rich foods are beneficial to our overall health and maintaining our muscle mass. It’s a win win!
Plant-based alternative
If you are a vegetarian, vegan or are looking for a plant-based alternative, feel free to use white beans, lentils or black beans instead of the ground turkey. These legumes will give you that plant protein along with some gut-friendly fibre. You may just have to adjust the amount of seasonings to ensure the flavour is optimal.
Regardless of whether you keep it as is or choose the veggie-version, you are sure to “Fall” in love with this seasonal Healthy Potato Leek Soup with Turkey. Serve it with fresh herbs, sliced baguette or maybe even a glass of wine to end the day on a high note. However you make it, be sure to enjoy!
Other soups you should make this fall:
- Lemon Chicken Quinoa Soup
- Kale and Chickpea Egg Drop Soup
- Butternut Squash and White Bean Stew
- Savoury Peanut Stew
- Cashew and Sweet Potato Curry
If you make this Healthy Potato Leek Soup with Turkey, I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!
Healthy Potato Leek Soup with Turkey
Ingredients
- 1 lb ground turkey
- 3-4 cups potatoes (about 2 medium potatoes) chopped, skin on
- 3 leeks thinly sliced
- 2 large carrots chopped
- 2 stalks of celery chopped
- 1/2 cup white onion diced
- 4 cloves garlic crushed
- 5 cups vegetable or chicken stock
- 1/2 tsp thyme dried
- 1 tsp cumin
- 1 tsp parsley dried
- 1 tsp salt
- 1/2 tsp black pepper
Instructions
- In a large pot, bring 2 tbsp of vegetable oil to medium heat. Add the ground turkey and stir frequently. Continue until the turkey is cooked through, about 8-10 minutes. Transfer the meat to a separate bowl.
- To the same pot that the turkey was cooked in, bring another 2 tbsp of vegetable oil to medium heat. Add the leeks, carrots, celery, onion and garlic. Cook for 3-4 minutes or until they soften and become fragrant.
- Add the chopped potatoes and vegetable stock. You can also add the dark green leek leaves during this process to bring out extra flavour, but this is optional. Bring to a boil and then reduce to low heat. Let simmer for 10-12 minutes or until the potatoes are tender (spear with a knife or fork to test).
- Once the potatoes are cooked through, add the ground turkey back to the pot. Add in the thyme, cumin, parsley, salt and pepper. Feel free to season to taste.
- Remove the dark green leek leaves if you added them in. Serve immediately and enjoy!
Notes
- Chop off the stringy roots and dark green leaves. Discard the roots but keep the dark green leaves.
- Cut the leeks in half lengthwise and then cut them again into thin half-moons. Transfer to a colander and rinse with water, tossing to remove any dirt.
- Let the water drain before cooking with them.
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I couldn’t resist frying up a little bacon to throw in it. it was delicious
thank you so much xo
Ooh I love that addition! Thanks so much for trying it and leaving a review Vanessa!!
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