Recipe description
August 1, 2026
Prebiotic Leek and White Bean Soup
A cozy, fiber-rich soup with leeks and white beans to nourish beneficial gut bacteria.
Prebiotic Rich
High Fiber
Legume Rich
86%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber and plant-based protein from white beans and leeks.
- Includes prebiotic vegetables, garlic, herbs, and extra-virgin olive oil.
- A practical, satisfying make-ahead meal with minimal added sugar.
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
Bean, white
1
cup
Garlic
2
clove
Oil, olive
2
tablespoon
Vegetable broth
4
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Thyme
1
teaspoon
Instructions
1
Clean and slice the leeks, discarding the tough green tops and root ends.
2
In a large pot, heat olive oil over medium heat. Add sliced leeks and minced garlic, sautéing until softened, about 5 minutes.
3
Add white beans, vegetable broth, thyme, salt, and black pepper. Bring to a gentle boil.
4
Reduce heat and simmer for 20 minutes, allowing flavors to meld.
5
Optional: Use an immersion blender to partially purée the soup for a creamier texture, or leave chunky.
6
Taste and adjust seasoning. Serve warm with crusty bread or a sprinkle of fresh herbs.
More Recipes For Your Gut
Nutrition
390 kcal
Calories
14 g
Protein
52 g
Carbohydrates
12 g
Fiber
7 g
Sugar
16 g
Fat
2 g
Saturated fat
2.1 g
Salt
FAQ
Why is this soup considered prebiotic?
Leeks contain prebiotic fibers, and white beans provide additional fiber that can be part of a varied, balanced diet.
How many servings does this recipe make?
It makes 2 servings.
How should I prepare the leeks?
Trim the root ends and tough green tops, rinse the leeks well to remove dirt, and slice them.
Can I use canned white beans?
Yes. Drain and rinse canned beans before adding them to the soup. Use about 1 cup of drained beans.
Can I make the soup creamy without adding cream?
Yes. Partially purée the soup with an immersion blender for a thicker texture while leaving some beans and leeks whole.
Is this leek and white bean soup vegan?
Yes, provided the vegetable broth is vegan and contains no animal-derived ingredients.
How long does the soup keep?
Refrigerate it in a covered container and use it within 3 to 4 days. Reheat thoroughly before serving.
Can I freeze this soup?
Yes. Cool it promptly, freeze it in suitable containers, and thaw it in the refrigerator before reheating.
Can this soup cause digestive discomfort?
Beans and leeks are fiber-rich and may cause gas or bloating for some people. Start with a small portion and increase fiber gradually if needed.
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