Recipe description
June 19, 2026
Light mustard soup with leek
Light mustard and leek soup that supports gentle digestion and fiber diversity.
85%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Leeks add gentle prebiotic fiber that supports gut-friendly bacteria.
- Contains polyphenol-rich mustard and herbs for plant-based antioxidants.
- Light, fiber-containing soup that pairs well with whole-grain bread for variety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Leek
2
piece
Onion
1
piece
Potato
2
piece
Vegetable broth
4
cup
Mustard
2
teaspoon
Milk, low fat
0.5
glass
Oil, olive
1
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Parsley
1
tablespoon
Instructions
1
Chop the leeks and rinse them thoroughly under cold water to remove any dirt.
2
In a pot, heat the olive oil over medium heat and sauté the leeks until they are softened.
3
Add the vegetable stock and bring to a boil.
4
Stir in the mustard and season with salt and pepper.
5
Simmer for 15 minutes, then blend the soup until smooth.
6
Serve warm, garnished with fresh herbs if desired.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
6 g
Protein
28 g
Carbohydrates
5 g
Fiber
5 g
Sugar
7 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients of Light mustard soup with leek?
Leeks, mustard, vegetable stock, herbs and mild seasonings; serve with whole-grain bread if you like.
Is this soup suitable for a gut-friendly diet?
Yes. Leeks provide prebiotic fiber and the soup is fiber-rich, especially when paired with whole grains.
Is this soup vegan or vegetarian?
If you use vegetable stock, it’s vegan; check other ingredients if unsure.
Can I make it gluten-free?
Yes—use gluten-free stock and ensure any added ingredients are gluten-free.
Can I make it dairy-free?
Yes, no dairy is required; for extra creaminess you can use plant-based milk.
How do I prepare the soup?
Sauté leeks, add stock, simmer gently, stir in mustard and herbs, adjust seasoning.
Can I freeze leftovers?
Yes, freeze in airtight containers and reheat gently.
How spicy or mild is the mustard?
Use mild Dijon or whole-grain mustard and adjust to taste.
What should I serve it with?
Whole-grain bread or a simple salad pairs nicely.
How can I add more fiber to the soup?
Add barley, oats, or extra vegetables; make sure it fits the recipe.
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