Leek and Garlic Soup with Coconut Oil

Leek and Garlic Soup with Coconut Oil

Here’s the perfect sick-day meal, chock full of ingredients that will help boost the immune system and soothe a sore throat. We’ve purposefully kept this recipe light and easy to digest—and easy to prepare just in case you have to cook for yourself when you’re under the weather. Soup is the universal comfort food, but it’s not necessarily something you’d think of putting coconut oil in. The inclusion of coconut oil in this recipe adds a rich, creamy texture to the broth and an extra punch of micro-nutrients to help you feel better faster.
Course Soup
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 4 - 6
Calories 279 kcal


  • 4 tablespoons Coco Treasure Organic Coconut Oil
  • 6 medium sized leeks washed* and chopped into ¾-inch rounds
  • 3 medium sized carrots peeled and chopped coarsely
  • 2 medium sized Yukon gold potatoes peeled and chopped into approximately one-inch cubes
  • 3 stalks celery chopped coarsely
  • 3 large cloves garlic crushed
  • 1 bay leaf
  • 1 teaspoon salt
  • ½ teaspoon cracked black pepper
  • 1 Pinch red pepper flake more or less to taste
  • 2 tablespoons chopped fresh parsley
  • 6-8 cups water


  1. Melt Unrefined Extra Virgin Coconut Oil in stock pot on medium heat. Add all the vegetables and seasonings except for bay leaf and parsley. Cook over medium heat for about five minutes until leeks soften. Add the bay leaf and enough water to cover all the vegetables by at least one inch. Cover the pot and simmer on medium-low heat for about 30 minutes. Check occasionally, adding more water if needed. Use large spoon to break up large bits of potato and incorporate them into the broth. Remove from heat, stir in the parsley and enjoy.

Recipe Notes

Leeks sometimes contain a great deal of dirt and silt between the leaves. Place chopped leaks into a large bowl of cold water, and agitate them vigorously, checking for dirt as you work. Allow the leaks to soak in the water for a few minutes. The leaks will float and the silt will sink to the bottom of the bowl. Scoop clean leaks off the top with a slotted spoon. Dry well before adding to the hot oil.

Nutrition Facts

Nutrition Facts
Leek and Garlic Soup with Coconut Oil
Amount Per Serving
Calories 279 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 12g 60%
Sodium 692mg 29%
Potassium 835mg 24%
Total Carbohydrates 35g 12%
Dietary Fiber 6g 24%
Sugars 7g
Protein 5g 10%
Vitamin A 203.4%
Vitamin C 39.6%
Calcium 14.9%
Iron 32.7%
* Percent Daily Values are based on a 2000 calorie diet.

Tammie Burnsed

View posts by Tammie Burnsed
Tammie is a freelance and creative writer who usually disparages the term “super food” but makes an exception for coconut oil. Her research for Coco Treasure has turned her into a verified coco-nut, and she’s made peace with that. Tammie lives in sunny California where she enjoys painting, writing and sharing all things beachy with her husband and two dogs.
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