Inspiration from Meghan

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Leek Immune Soup,


What fun, what fun! It is May which means farmer's markets are popping up all over the place! Last week I shared my amazing recipe for asparagus pesto and I ate that up so fast that I had to go back to the market. What did I buy on this trip? A giant bag of weeds!!! Wildly grown and foraged food that I likely spent the majority of my life trampling over.

What was in my cute little tote on leaving the market? A giant bag of wild leeks, nettles, asparagus, shiitakes, kale and some fresh free run eggs. Yummy in the tum! My first 100% local love dinner looked like this...


I poached the eggs and those yolks were glowingly orange. The kale chips I tossed in olive oil, lemon and sea salt and threw into my dehydrator- ready in time for dinner. I sauteed the shiitakes, nettle leaves and wild leeks in olive oil. To finish the meal off, I added in a heritage mix of sprouts- that grew locally in my indoor sprout farm. This meal served as the perfect Spring time multi-vitamin with all the good fats and proteins, loads of quercitin to ward off allergies, sprouts for the active enzymes and the mushrooms to give the immune system a boost.

Oh, it was good! Wait... you're still way back there wondering what on earth wild leeks are, aren't you? I knew it!

Remember that time Josh and I made a Nettle Tincture?

The thing about Spring is that it always gives us just what we need. Last spring I talked all about the quercitin factor of wild leeks. Quercitin being nature's anti-histamine. Well my lovers, stinging nettles are supremely nutritive and also function as a great spring anti-allergy goof. Check this:

Nettles are:

  • Anti-allergic
  • Anti-anaphylactic
  • Anti-inflammatory
  • Anti-asthmatic

Bring it! I had two very special girlfriends come over, Elana Millman, my favourite aromatherapist healer (and soon to be author!) and Zoey, of Tonica Kombucha (my fave!) come over for dinner last week. I wanted to make us lovely ladies a spring immune tonic soup. So what did I do? I threw all my wild weeds in a pot, simmered it up, added some sea salt and we called that The Best Wild Woman Wild Leek Immune Soup there ever was. Men of course can have some too, they just weren't there to enjoy it with us. Sometimes, just being with ladies is more fun anyway.

This soup fit perfectly with my lady friendly company: low maintenance, healthy, delicious and beautiful (okay... well, the ladies are beautiful, the soup was kinda brown/green). You ready to brew this love?



Wild Woman Wild Leek Immune Soup

1 1/2 cups wild leeks, stems and bulbs coarsely chopped
1 1/2 cups shiitake mushrooms, stems removed and cleaned
1 cup asparagus, woody bottom end removed, coarsely chopped
1 cup celery, coarsely chopped
1/2 cup nettle leaves, handled with care!
5 cups water
1/2 cup cashews, soaked + 1 cup water (optional for cream soup)
sea salt and/or tamari to taste

  • In a large soup pot, combine all vegetables and 5 cups water (or just enough to cover the veggies)
  • Bring to a boil and reduce to a simmer for 20-30 minutes.
  • Transfer to a blender or using a handheld blender, process until smooth.
  • In a blender, blend together the cashews and water. Run through a nut milk bag or strainer to create a smooth cream.
  • Stir cashew cream into the soup and add sea salt and/or tamari to taste.

Make this goodness part of a great seasonal meal! Serve this with wild leek pesto and asparagus pesto along with walnut crackers and your favourite salad. Amazing!


Question of the day: What do you like to do with wild foods of the season? Share your best tips, tricks and recipes here!

Coming Up

Tuesday, May 31: Sweet Tooth Healthy Treats
Thursday, June 2: 4-Week Flavours Of The World Cooking Program
Tuesday, June 7: The Veggie Transition
Sunday, June 12: Raw Food Power

8 Responses to “Leek Immune Soup,”

  1. YUM! What a great immune & flavour boost with those shiitakes! :) - Brittany
  2. Alex said…
    i've been seeing nettle recipes all over the place lately! i gotta get my gloved hands on some!
    • Meghan Telpner said…
      gloves are key as I was reminded this morning when I shoved some into my juicer!
  3. Alisa Fleming said…
    Your recipes are always a powerhouse of nutrients! I love the look of bright orange egg yolks - such wonderful contrast, and you always know there's some serious good stuff in there to make that color!
  4. Alisa Fleming said…
    P.S. ~ My supply of coconut oil finally arrived. No more margarine in stock here :)
  5. Joy said…
    If I can't get nettle leaves, what would I substitute them with? Or if I left them out, would the soup still be fabulous?
    • Meghan Telpner said…
      Yes, you could leave them out - or add in some spinach at the end of the simmering process.

Before you post your comment, please note that I am unable to offer nutritional advice or recommendations via my blog.

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