Delicious and Therapeutic Leek + Cauliflower Soup Recipe (Updated 2024)
This is the first of a series of #NTPApproved recipes I will be sharing with you on this blog. What you’re about to see below is not just a recipe, it’s (preventive) medicine. It is no secret that food has the power to improve, maintain and optimize our health. One of the things I learned through nutritional therapy is that not only are the ingredients you put into a recipe that matter, but also HOW you prepare the food. For instance, cooking with butter at high temperatures is a no-no; because butter would go from being a healthy fat to an oxidized fat, and we don’t want that.
Why is this recipe #NTPApproved? The ingredients speak for themselves:
LEEKS
Welp, leeks are rich in beta-carotene, a precursor for vitamin A synthesis. They also contain a good amount of vitamin C and vitamin K1. Leeks are also rich in sulfur, which “helps our immune cells make the master antioxidant glutathione, which is critical to helping our immune cells fight acute infections”. Dr. Terry Wahls
CAULIFLOWER
Similar to leeks, cauliflower is rich in vitamin C and vitamin K, the later is very important for bone formation. Cauliflower is rich in antioxidants and also a great source of fiber.
BONE BROTH
Bone broth is beneficial for the health of our skin and promotes elasticity thanks to its collagen content. In addition, the glycine in bone broth plays a role in the health of our bones and joints. But perhaps the reason why I love bone broth the most is because is so soothing and it can be very beneficial to the health of our gut. In short, our intestines should be impermeable. Many gut issues are associated with intestinal permeability. Bone broth helps repair the lining of the gut when this has become permeable.
EXTRA VIRGIN OLIVE OIL
Most of the amazing vitamins contained in the cauliflower and leeks would not absorb without olive oil (which is a source of fat!) Olive oil does wonders in this recipe by making the soup extra creamy, allowing us to absorb those fat soluble vitamins, and keeping us satiated.
ABOUT THE AUTHOR
Mariu Cabral is a Nutritional Therapy Practitioner (NTP) who specializes in the gut, particularly Irritable Bowel Syndrome (IBS), acid reflux, and chronic gastrointestinal diseases. She is the creator of the online course 'The No Bloat Code' where she teaches how to naturally and holistically support IBS symptoms and acid reflux.
Now, without further ado, let’s get cooking:
Ingredients (for about 3 servings)
For the soup:
3 Leeks (white-ish part only)
1/2 of a big cauliflower or 1 small one.
2 tbsp of olive oil (more for garnish)
salt & pepper to taste
1-2 tsp white or sherry vinegar or the juice of half a lemon or lime.
3-4 cups of bone broth (or water)
For the garnish:
4oz (or half a package) of cremini mushrooms
Parsley
Paprika & garlic powder to taste.
Preparation:
Wash and cut the leeks and cauliflower as pictured.
Saute the veggies until soft, about 15 minutes.
Add the broth.
Bring to a boil and then simmer for about 15 minutes or until both the cauliflower and the leeks are tender. You want them to be able to cut them with a fork.
OPTIONAL: Mushroom Garnish
In the meantime, roughly chop the mushrooms into small pieces.
On a pan, add 1 tbsp of olive oil and cook the mushroom on medium to high heat for about 6-8 minutes.
Once the mushrooms are dried out, add some garlic powder and paprika to taste. Stir until fully incorporated. This step is up to you- you can cook the mushrooms for a longer time until they are nice and crispy, or cook them for less time for a softer texture.
Now back to the soup:
Do an initial blend with an immersion blender.
Add salt, pepper, and the vinegar/lemon.
Transfer the contents to a regular blender (this ensures a better consistency) and blend.
You can add more water or broth if needed.
Taste your soup and adjust salt/pepper/acid accordingly.
Serve to a bowl and garnish with some parsley and the mushrooms, or olive oil and more black pepper.
Enjoy!