Longevity Leek Soup

Longevity Leek Soup

My Irishman loves leeks.

When I came across a recipe for ‘Longevity Leek Soup’ in Dr Gundry’s book, ‘The Longevity Paradox’, I couldn’t resist making my own (more simple) version.

I’ve used celeriac (celery root) as the main vegetable because it’s delicious. But it’s also fine for my Irishman’s IBS. Unlike cauliflower (the other option).

With the leeks, it does clock in as a higher carb meal than my usual recipes but of course you can always see the Keto variation below if needed.

5 from 2 votes

Longevity Leek Soup

Course Soup
Cuisine modern
Keyword green olives, leeks, longevity, pecans, soup
Total Time 30 minutes
Servings 2 people


  • 2 large leeks (300g / 10oz)
  • 1 small bunch thyme
  • 1/2 celeriac (celery root) or cauliflower (400g / 14oz)
  • 1.5 cups chicken or veg stock
  • 50 g pecans 2 small handfuls
  • 50 g green olives 2 small handfuls


  1. Wash leeks and finely slice the white and light green parts. Discard the dark green tops.
  2. Heat 2 tablespoons extra virgin olive oil in a medium saucepan on a medium heat. Remove and discard stems from the thyme. Add chopped leeks and thyme to the saucepan. Cook, covered for about 10 minutes or until leeks are soft but not browned. Stir once or twice to make sure the leeks don't burn.
  3. While the leeks are cooking peel celeriac (if using) and chop into 1cm chunks. If using cauliflower no need to peel :).
  4. When the leeks are soft add the prepared celeriac / cauliflower, the stock and 1.5 cups water. Simmer uncovered for 15 minutes or until the veg are no longer hard and crunchy.
  5. While the soups is cooking de-seed olives and chop the flesh. Coarsely chop the pecans.
  6. When the soup is cooked, remove from the heat and carefully puree using a stick blender. Or leave the soup chunky if you prefer.
  7. Divide hot soup between two bowls and top with olives, pecans and a drizzle of extra virgin olive oil.

NET CARBS: 43g/serve

Variations & Substitutions Leek Soup

short on time – use 2 saucepans to cook the leeks and simmer the cauli at the same time.

keto / ultra low carb – try this Tuscan Greens Soup.

carnivore – add some cooked bacon, sausage, chicken, chorizo.

green – add a bag of baby spinach or some cooked green veg at the end.

more substantial (carb lovers) – crusty bread, toast or add cooked pasta.

more substantial (low carb) – more olive oil, more olives, more nuts or see the carnivore options.

Low FODMAP – try this Tuscan Greens Soup.

different vegetables – onions instead of leeks. Any root veg can be used instead of the celeriac so things like swede, rutabaga, parsnip, sweet potato, pumpkin or broccoli or cabbage.

different nuts – walnuts, almonds or macadamias.

no olives – just replace with extra nuts or skip it or replace with crumbled feta, goats cheese or grated parmesan.

Waste Avoidance Strategy

onions – in a dark pantry.

olive oil / ground coriander/ ground cumin – keep them in the pantry.

chicken thigh fillets – freeze them.

almond hummus / regular hummus – will keep in the fridge for a few weeks. Can be frozen.

salad baby kale / baby spinach leaves – baby spinach – either freeze or wilt down in a pan with a little oil and then keep in the fridge for weeks.

Problem Solving Guide Leek Soup

bland – more salt! more olive oil! or a squeeze of lemon.

too thick – just add a little water or more stock.

too watery – it’s important to simmer with the lid off when cooking the celeriac / cauli. If the soup is too thin simmer uncovered to thicken or add something like almond meal or extra nuts.

no stick blender – serve as a chunky soup (my Irishman likes it better that way). Or carefully transfer the soup to your blender or food processor to puree.

Prepare Ahead

Yes! Just cook as per the recipe but keep the olives and pecans separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, bring back to a simmer and top with olives, nuts and extra olive oil.

Recipes Similar to Longevity Leek Soup

Have fun in the kitchen!

With love,
Jules x

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  • Hi Jules!

    I visit your blog regularly and absolutely love it! I know how great it feels to just get a random comment from a reader, so I figured I would do that for you and yes I will definitely try this leek soup.

  • 5 stars
    Hi Jules – I finally had a chance to make this soup and really enjoyed the celery root in this soup. I’ve never cooked with celeric before. It reminds me a lighter, smooth cream of celery soup (without the cream of course!) which was always a favourite soup of mine when I was a kid. Thank you for this really nice adaptation of it!!
    All best :)

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