Vegan Mushroom Leek soup

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  • dried Porcini mushrooms
    : 20 gms
  • hot water
    : 500 ml
  • Cashew nuts
    : 1/3 cups
  • Almond meal
    : 1/4 cup
  • Water
    : 1/2 cup
  • Garlic cloves sliced
    : 6
  • Thyme
    : 1/4 cup
  • Celery chopped
    : 1 cup
  • Leeks sliced
    : 3 cups
  • Mushrooms diced
    : 2 cup
  • Sweet Potatoes
    : 1 cup
  • Mustard powder/ paste
    : 1/2 teaspoon
  • Red Chilli Thai
    : 1
  • White Pepper powder
    : 1 teaspoon
  • Vegetable stock
    : 500 ml


Soups, an healthy, preferred option for dinner should be considered more seriously guys. We have been following this regime for the last couple of years now. Soups and salads fill our dining table often in the weekdays except for very hungry days when we opt for full fledged dinner with carbs. Trying out different soups and salads have gotten into my system since then.

The advantage of this choice is that, I add veggies and underground veggies though they are high in carbs. But I don’t mind this as I add them in a moderate percentage to fulfill the needs of the body. I don’t worry about it, as we completely avoid the carbs like bread, rice and the like. Clubbed with early dinner, you are sure to loose your weight and stay fit. I’m telling this from my experience. If you do exercise with this regime, then you are on the right track. My exercise regimen is very messy but I do it whenever I get time since I have started work.

Leek and Mushrooms are two healthy vegetables which provide loads of health benefits and energy. I’m taking up leeks today as it is full of nutrients. Leeks are allium vegetables that are closely related to onions, garlic, shallots, and scallions. With a milder flavor and larger size, they work well added to everything from salads to soups, where they add beneficial fiber and bulk along with vitamins, minerals, and antioxidant polyphenols.

Leeks are versatile, tasty, and easy to prepare, so don’t let their relative unfamiliarity deter you. Leeks have much to offer in the way of good health and, like garlic, it’s thought that much of their therapeutic effect comes from its sulfur-containing compounds, such as allicin.
Allicin is not only anti-bacterial, anti-viral and anti-fungal, but research has revealed that as allicin digests in your body, it produces sulfenic acid, a compound that neutralize dangerous free radicals faster than any other known compound.1

Leeks also contain kaempferol, a natural flavonol that’s also found in broccoli, kale, and cabbage. Kaempferol is impressive in its broad yet powerful potential to boost human health. Research has linked it not only to a lower risk of cancer2 but also a lower risk of numerous chronic diseases.

Kaempferol, and by association, leeks, is also known to protect blood vessel linings from damage, possibly by increasing production of nitric oxide (NO), which helps blood vessels to dilate and relax.4 Consuming large amounts of allium vegetables, including leeks, has also been shown to reduce the risk of gastric cancer significantly5 as well as potentially colorectal cancer. Leeks also provide a concentrated source of antioxidants, even when compared to other antioxidant-rich foods.

Leeks contain notable quantities of vitamins A and K, along with healthy amounts of folic acid, niacin, riboflavin, magnesium, and thiamin. Adequate intake of leeks during pregnancy may help prevent neural tube defects in newborns. B vitamins in leeks, in particular, may support heart health by keeping levels of homocysteine in balance (elevated levels of homocysteine are associated with heart disease, blood clots, and stroke).

When sliced or chopped, the many antioxidants leeks provide begin converting to allicin. Allicin provides an abundance of important attributes to the body, such as anti-bacterial, anti-viral and anti-fungal activities, and reducing cholesterol by impeding harmful enzymes in liver cells. Another major benefit is the 52% daily requirement of vitamin K, and a more than 29% daily requirement of vitamin A.

Leeks contain healthy amounts of folic acid (needed for proper DNA absorbsion and cell division), as well as niacin, riboflavin, magnesium for healthy bones, and thiamin. Adequate intake during pregnancy can help prevent neural tube defects in newborns.

Being from the same family, leeks provide some of the same nutritional benefits that garlic and onions do. They’re proven to have diuretic, laxative, and antiseptic properties, and contain quercetin, which inhibits carcinogenic synthesis in the body.

So have this soup once in a while to detoxify your system. I have used leeks in large quantity to obtain maximum benefits. Porcini mushrooms are not easily available in all the stores in this part of the world and in my home country, so you can replace it with the available options of mushrooms fresh or dried.

Please substitute with locally available herbs and vegetables. You are free to do it according to your preference. I have made it completely vegan by using olive oil, cashews and almond meal. All these can be replaced with dairy if you prefer that.

I have maintained a chunky soup rather than going in for a smooth one. This also depends on one’s preference. Chilli is also my way of things. This soup was inspired by Try out my healthy recipes and stay fit and healthy.


Soak the dried Porcini mushrooms in hot water for half an hour.


Make a fine puree of cashews and almond meal and set aside


Heat olive oil in a sauce pan and add the sliced garlic and fry till aromatic and golden


Add the thyme, celery and leek. Saute till soft.


Once soft, add the potatoes,mushrooms, mustard, chilli, pepper. Combine.


Add the porcini with liquid and stock and salt. Stick the lid on and cook till done and soft.


Blend to a coarse soup. Put back on stove and boil.


Add the puree and mix up well. simmer for 2 minutes adjusting seasoning.


Serve hot and enjoy

Happy Cooking!!!!!

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