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There’s just something about leeks. With their subtle, sweet, onion-like taste, leeks are a dream veggie to roast, bake, or sautée. They also combine beautifully with other veggies – like creamy cauliflower and spicy garlic – to transform into a hearty leek soup!

Dr. Gundry’s Longevity Leek Soup harnesses the nutritious power of leeks with cauliflower, garlic, and celery. It has a delicious, bright, lemony flavor with the nutty richness of nutmeg. It’s the perfect soup to eat during your five-day “ fast” if you’re following Dr. Gundry’s eating program, and especially for those wanting to feel energized over 45. Learn about more lectin free soup recipes.

But first, a little more about leeks…

What are Leeks?

Leeks are a member of the onion family (Allium family.) This family is high in something called inulin. Inulin is a powerhouse prebiotic that feeds your friendly gut bugs.1 And happy gut bugs make for a happier body and mind.

Leeks are low in sodium, rich in polyphenol antioxidants, and they’re a great source of dietary fiber. They also contain some powerful vitamins and minerals, including:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Iron
  • Vitamin B6
  • Magnesium
  • Folate

Leeks also contain significant levels of a flavonoid known as kaempferol.

Cauliflower: The Perfect Creamy Ingredient for Soup

Now, many leek soups rely on potatoes to add a creamy edge to a soup. However, potatoes are loaded with lectins. Turns out, potatoes aren’t necessary at all to create a creamy soup – not when you have that lectin-free master of disguise, cauliflower, on hand!

Cauliflower is a cruciferous vegetable that’s a significant source of nutrients.

  • Cruciferous veggies are not only full of fiber – but they also contain many health-boosting compounds.3,4
  • The high fiber content of cauliflower also helps with digestion, moving food through the digestive tract efficiently.5
  • Cauliflower is also packed with vitamin C, a powerful antioxidant that helps boost your immune function to keep you feeling your best.6

Fast Facts: Garlic

A hearty soup without garlic seems unthinkable. But don’t worry, Dr. G’s Longevity Leek Soup contains three cloves! Here are some cool facts about the humble bulb, and why it’s such a brilliant inclusion:

  • Garlic may boost your immune system. Loading up on garlic might leave you more fend off a cold – or help you recover faster if you do.7
  • Garlic can help support healthy cholesterol levels. Many studies suggest garlic may help support healthy cholesterol levels.8
  • Garlic may help promote healthy blood sugar levels. Research suggests that garlic extract might help regulate blood glucose.9

Longevity Leek Soup

Serves 4 to 6

What You’ll Need:

  • 2 tablespoons extra-virgin olive oil
  • 1 pound leeks, cleaned and chopped
  • 2 stalks celery, diced
  • 3 cloves garlic, minced
  • 1 tablespoon chopped fresh thyme
  • Zest of 1 lemon
  • 1 large head cauliflower, cut into 2-inch florets
  • 1/2 teaspoon fresh nutmeg
  • 1 teaspoon fine sea salt (or more to taste)
  • 2 teaspoons coarse black pepper
  • 2 quarts vegetable stock
  • 1 bay leaf
  • Finely chopped chives for garnish


  1. In a large soup pot, heat the olive oil over medium-high heat.
  2. Add the leeks, celery, garlic, thyme, lemon zest, and cauliflower, along with the nutmeg, salt, and pepper to the pot. Sauté over medium heat, stirring regularly until the leeks begin to wilt.
  3. Add the stock and the bay leaf and cook, covered, for 25 to 35 minutes, until the cauliflower is very tender.
    Blend using a stick blender, or transfer into a regular blender. Blend until smooth (work in batches, so as not to overfill blender).
  4. Once pureed, return the mixture to the heat, and cook for an additional 10 to 15 minutes.
  5. Taste, and adjust seasoning as needed.
  6. Serve garnished with chopped chives.

Learn More:
4th of July Walnut Lentil Veggie Burgers!
8 Reasons Why You Need to Eat More Good Fats