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Leek Soup Diet for Weight Loss – Easy Recipe

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The Leek Soup Diet for weight loss isn’t one of those fad diets, it’s actually a simple weight loss trick French people have been using for generations. Here is the easy recipe they use. 

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Leek Soup Diet Weight Loss Recipe
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I have to admit Before I lost 125  lbs I tried every diet out there from low-calorie diets to the keto diet and even the cabbage soup diet. It wasn’t until I had a back injury that I discovered the way to lose weight and keep it off. 

So I don’t want to give you another fad diet, but I do think this popular weight-loss soup is a delicious vegetable soup made with leeks that you will enjoy.  

You can read about it in Mireille Guiliano’s book French Women Don’t Get Fat where she mentions the magical leek soup diet. 

The magical leek soup recipe has gained renewed attention because the character Sylvie talks about it in the second season of “Emily in Paris” on Netflix. 

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Magic Leek Soup

Does leek soup really help you lose weight?

This French leek soup diet recipe consists of a broth created by simmering leeks in water. It acts as a mild diuretic and that’s the “magic trick”.  

The tradition is to enjoy the broth or leek water slowly throughout the day, using the boiled leeks as the main meal. You would obviously see weight loss results with this type of diet due to the caloric deficit, however, some of it would be water loss rather than fat loss. 

But, if you enjoy an alkaline diet or any of the fasting diets, this French soup would be a great idea. 

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Leek Soup Diet Recipe Ingredients

Ingredients in this Leek Soup Diet Weight Loss Recipe

The original Leek Soup Diet Recipe is very bland but simple – 

Leeks

Water

I have adapted the leek soup to be more flavorful, but still perfect for those on a low-carbohydrate diet or with weight-loss-related goals. 

You can find the full printable recipe card including ingredient quantities, full step-by-step instructions, and nutrient information below.

  • Leeks – white parts only, cleaned and sliced
  • Onion – diced
  • Garlic – powder or cloves
  • Vegetable broth 
  • Sea salt and black pepper to taste
  • Optional – squeeze of lemon juice and fresh parsley
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How to make this Leek Soup Diet Weight Loss Recipe

You can follow these simple steps for this French Leek Soup Diet Recipe. 

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How to Make Magic Leek Soup
  • Prepare the leeks:  to clean a leek, trim off the dark green tops and root ends, slice it lengthwise, then rinse under cold water to remove any dirt trapped between the layers. Once cleaned, finish slicing.
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How to clean a leek
  • In a large pot, over medium heat add the chopped leeks, onion, and garlic to the pot. Sauté for 5-7 minutes until the leeks are softened but not browned.
  • Pour in the vegetable broth. Bring to a boil, then reduce heat to low and simmer, covered, for 20-25 minutes or until the leeks are tender.
  • Remove the pot from heat and allow the soup to cool slightly. Enjoy!
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Creamy Leek Soup

If you prefer a creamy soup:

  • Use an immersion blender or regular blender to puree the soup until smooth. If using a regular blender, work in batches and be cautious with hot liquids.
  • Return the soup to the pot and reheat gently. Season with salt and pepper to taste.
  • Ladle the soup into bowls and garnish with a squeeze of lemon juice and fresh parsley if desired.

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Leek Soup Diet Weight Loss Recipe

FAQ’s

Are leeks a diuretic?

Yes. Leeks are considered a mild diuretic. Diuretics are substances that promote the production of urine, which can help in reducing water weight and bloating.

Leeks, like other members of the onion family such as onions and garlic, contain compounds that have diuretic properties. This is one reason why leek soup, as mentioned in the context of “Magical Leek Soup,” is often viewed as a helpful option for those looking to manage their weight or reduce bloating.


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What are the health benefits of leeks? 

Leeks offer several health benefits due to their beneficial nutrients. Some of the key health benefits of leeks include:

  • Nutrient Rich: Leeks are packed with essential vitamins and minerals, including vitamin K, vitamin A, vitamin C, and folate. 
  • Antioxidants: Like other allium vegetables (which include onions and garlic), leeks contain antioxidants such as polyphenols. These compounds help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.
  • Heart Health: The sulfur compounds in leeks have been associated with potential heart health benefits. They may help lower cholesterol levels and decrease the risk of heart disease.
  • Digestive Health: Leeks contain an important type of fiber called inulin, which is considered a prebiotic fiber. Prebiotics are non-digestible fibers that serve as food for good bacteria in the gut. When the beneficial bacteria in the gut feed on inulin and other prebiotics, they produce short-chain fatty acids (SCFAs) such as butyrate. SCFAs are beneficial for gut health as they help maintain the integrity of the intestinal lining, improve nutrient absorption, and have anti-inflammatory properties.
  • Diuretic Properties: As mentioned earlier, leeks have mild diuretic properties. This can help with reducing water retention and bloating.
  • Weight Management: Leeks can be a great addition to a weight-loss diet due to their low-calorie and high-nutrient content. They provide flavor and texture to dishes without adding many calories.
  • Cancer Prevention: Some studies suggest that the compounds found in leeks, such as organosulfur compounds, may have protective effects against certain types of cancer, particularly in the digestive tract.
  • Anti-Inflammatory: The flavonoids and polyphenols in leeks have anti-inflammatory properties, which can help reduce inflammation in the body and potentially lower the risk of chronic diseases related to inflammation.
  • Bone Health: Vitamin K, found in leeks, is essential for bone health as it helps in the proper utilization of calcium in the body. Adequate vitamin K intake may contribute to maintaining strong and healthy bones.
  • Immune Support: The vitamin C content in leeks supports the immune system by promoting the production and function of white blood cells, which help protect the body against infections.

Including leeks in your diet can be a tasty and nutritious way to enjoy these health benefits. Not only can they be used in this magic leek soup, but also in stews, salads, stir-fries, or simply sautéed as a side dish.

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How do you store Magic Leek Soup?

To store the weight loss soup, first allow it to cool to room temperature. Then, transfer the soup to an airtight container. Store it in the refrigerator for up to 3-4 days.

If you want to store it for a longer period, you can freeze the soup. Be sure to leave some space at the top of the container to allow for expansion as the soup freezes. Frozen soup can typically last for about 4-6 months.

When ready to eat, thaw the soup overnight in the refrigerator or reheat it gently on the stove. Try adding a pinch of this curry powder substitute for a little extra flavor.

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If you like this recipe, please leave a 5-star rating and tell me how it went in the comments below. I love hearing from you!

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5 from 4 votes
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Leek Soup Diet for Weight Loss – Easy Recipe

The Leek Soup Diet for weight loss isn't one of those fad diets, it's actually a simple weight loss trick French people have been using for generations. Here is the easy recipe they use. 
Course Soup
Cuisine French
Diet Low Calorie, Vegan, Vegetarian
Keyword french leek soup diet recipe, leek soup diet recipe, leek soup diet weight loss
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 6 servings
Calories 46kcal
Author Cindy Newland with Intentionally Eat

Ingredients

  • 4 leeks – white parts only, cleaned and sliced
  • 1 onion, diced
  • 2 garlic cloves, minced or 1 Tbsp garlic powder
  • 6 cups vegetable broth
  • salt and pepper to taste
  • 1 tsp fresh parsley optional
  • squeeze of lemon juice optional
  • hot sauce optional

Instructions

  • Clean and slice leeks *
  • In a large pot, over medium heat add the chopped leeks, onion, and garlic to the pot. Sauté for 5-7 minutes or until the leeks are softened but not browned.
  • Pour in the vegetable broth. Bring to a boil, then reduce heat to low and simmer, covered, for 20-25 minutes or until the leeks are tender.
  • Remove the pot from heat and allow the soup to cool slightly. Garnish with a squeeze of lemon, hot sauce, and fresh parsley if desired. Enjoy!

Creamy French Leek Soup (if desired)

  • Use an immersion blender or regular blender to puree the soup until smooth. If using a regular blender, work in batches and be cautious with hot liquids.
  • Return the soup to the pot and reheat gently. Season with salt and pepper to taste.
  • Ladle the soup into bowls and garnish with a squeeze of lemon juice, hot sauce, and fresh parsley if desired. Enjoy!

Notes

Note – * to clean a leek, trim off the dark green tops and root ends, slice it lengthwise, then rinse under cold water to remove any dirt trapped between the layers. Once cleaned, finish slicing.
 
Nutritional Information is only an estimate. The accuracy of this recipe may differ depending on the ingredients you use.

Nutrition

Serving: 1 serving | Calories: 46kcal | Carbohydrates: 10g | Protein: 1.5g | Fiber: 1g

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Cindy Newland with Intentionally Eat

​Disclaimer: Please note that I am not a medical professional. The information provided on this blog is based on my personal experiences and research as a vegan recipe enthusiast. While I strive to provide accurate and up-to-date information, it is important to consult with a qualified healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions or concerns. The recipes and tips shared on this blog are meant for general informational purposes and should not be considered a substitute for professional medical advice. Always prioritize your health and well-being by seeking personalized guidance from a qualified healthcare provider.

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14 Comments

  1. I love leek soups and usually have it once a month…I can’t wait to try out your recipe, tomorrow for sure…

  2. I love leek soups and usually have it once a month…I can’t wait to try out your recipe, tomorrow for sure…

  3. I love leek soups and usually have it once a month…I can’t wait to try out your recipe, tomorrow for sure…

  4. That’s great that you’ve found something like this working for you, leek soup does sound tasty. I know for me I wouldn’t be able to survive some of the day with just this, but different things work for different people x

  5. 5 stars
    What a journey! It’s inspiring to hear about your transformation and the discovery of a sustainable approach to weight loss. This popular weight-loss soup made with leeks sounds like a delicious and nourishing option without resorting to fad diets. It’s fascinating how cultural references like “Emily in Paris” can bring renewed attention to traditional recipes. Can’t wait to give this magical leek soup a try

  6. This loks nice and light and love that its a light soup recipe and it looks perfect for Spring and Summer as it is so light and fresh looking too.

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