College of Ayurvedic Diet & Digestion

College of Ayurvedic Diet & Digestion

 

AYURVEDIC RECIPES

Potato Leek Soup With Fennel Seeds & Red Pepper Flakes


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"I was hesitant to try this, because of the fennel, but I am so glad I did! The only thing I did different was use a..."
- Cora Wilfinger Manitowoc, WI

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How to Make Potato Leek Soup with Fennel Seeds & Red Pepper Flakes

INGREDIENTS


SKILL LEVEL: EASY
6 c
2 tbsp
4 whole
1 tbsp
1 tsp
1 c
1/2 tsp
2 pinch

PREPARATION OF THIS HEALTHY RECIPE

1. Heat 4 cups of water on high. Meanwhile, peel and chop potatoes into approximately 1 inch cubes. Add to the water and bring to a boil. Meanwhile, slice and chop the leeks into small bite size pieces.

2. Strain the potatoes after boiling for ten minutes. Save the water. Add 2c cool water to the potatoes (to cool them for the blender) and blend the potatoes along with the leeks. Pour back into the hot liquid and return to a boil. Add the remaining ingredients and simmer on low heat for twenty minutes.

3. Serve hot and garnish with cracked pepper and a pinch of red pepper flakes.

How Does This Ayurvedic Recipe Improve Wellness?

CLINICAL AYURVEDIC REVIEW

If "fresh bright green" had a taste, it would be Potato Leek Soup with Fennel Seeds. Smooth, rich and refined, this creamy soup is only made more enticing by the spicy sizzle of red pepper flakes.

Dairy-Free Creamy Soup

Cream based soups are a decadent dish that frequently leave upset tummies- not so in this case. Blended potatoes with just the right amount of sunflower oil create a base that is just as smooth and nourishing as those filled with heavy cream. This lighter style soup will have you feeling calm, nourished, and (here's the kicker...) gas free!

Easy to Digest for All

Potatoes, un-remedied by spices and cooking, cause gas and weight gain. They are naturally astringent, a unique quality among starches. Potatoes are also soothing and demulcent, making them useful for cooling inflammation in the GI tract. Potatoes alone can provoke Vata because of their astringency. Making a creamy soup (Vata's most beloved preparation) and adding warm spices like fennel helps Vata feel calm and symptom free.

Sweet and stimulating, fennel possesses a unique combination of warming and cooling qualities that stimulate the appetite before meals and facilitate digestion afterward. Ate a little too much and feel bloated? Was the food a tad too spicy? Fennel relieves gas and bloating; it also functions to reduce burping, acid reflux, and alleviate nausea and indigestion. Fennel improves the digestive fire (agni) by stimulating blood flow to the stomach.

Improved Circulation

Feel warm and relaxed thanks to Potato Leek Soups spice mixture. Pungent red and black peppers stimulate the heart to improve circulation via vasodilation. They destroy mucous in the digestive tract and sinuses. Black pepper is a carminative (expels gas) and warms cold Vata digestion. Red pepper flakes take the heat to a whole new level- they are very hot and pungent! Alone, they are too intense for most Vata and Pitta people. However, combined with cool potatoes and fennel, red pepper adds welcome heat and excitement! If you find red pepper flakes to cause you to sweat profusely or feel jittery, use black pepper and ginger instead.

Relaxed Muscles

The very nature of soup is to give soothing relaxation to your mind, muscles, and digestion. The addition of fennel intensifies this effect. Like many aromatic herbs, fennel is effective in relaxing smooth muscle spasms. It specifically relieves bronchial spasms in the lungs, colic in the GI tract and uterine cramping, thereby helping with diverse conditions from asthma to menstrual cramps. Simply adding it to your food can bring sweet relief, making Potato Leek Soup a diverse remedy.

Discovered by Chef Mark Reinfled of Blossoming Lotus, HI (https://www.blossominglotus.com)
Reported by Alana Greenberg, an Ayurvedic Student from Santa Fe, NM.

AYURVEDA'S GUIDE TO VITALITY & WHOLESOME NOURISHMENT

Your Ayurvedic diet is tailored to your individual body and your specific imbalances. With an Ayurvedic diet you feel joy and satisfaction because what you are eating truly nourishes and balances you. Disease results from diets and lifestyles that are incompatible with your nature. By eating a personalized diet matched to your body, you experience optimal health. See How it Works.

Is Potato Leek Soup with Fennel Seeds & Red Pepper Flakes Good for My Ayurvedic Diet?

Find out by taking this free, easy quiz. You'll learn your body type, and whether 'Potato Leek Soup with Fennel Seeds & Red Pepper Flakes' is a good fit. Complete the basic quiz in 1 minute, or go deeper with additional quizzes at your own leisure to learn more about your body.

Metabolic Nature of Potato Leek Soup with Fennel Seeds & Red Pepper Flakes

See a complete list of all biocharacteristics.

METABOLIC NATURE

Metabolic Nature

Ayurveda assesses metabolic imbalances through 20 main biocharacteristics (gunas). Aggravating them weakens your body and causes imbalance. By knowing which biocharacteristics are habitually imbalanced in your body, you will be able to identify and correct metabolic imbalances before you get sick. Every biocharacteristic has an opposite which balances it (i.e. hot balances cold). You restore balance by favoring diet and lifestyle choices that increase the opposite biocharacteristic.

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CLEAR

ABOUT CLEAR BIOCHARACTERISTIC

Clear refers to anything that cleanses or flushes out wastes, or that digests ama.

LEARN MORE ABOUT CLEAR

EASY

ABOUT EASY BIOCHARACTERISTIC

Easy refers to anything easy to digest, or digests quickly.

LEARN MORE ABOUT EASY

LIGHT

ABOUT LIGHT BIOCHARACTERISTIC

Lightness is identified by reduced weight.

LEARN MORE ABOUT LIGHT

DRY

ABOUT DRY BIOCHARACTERISTIC

Dry is identified by lack of moisture, lack of fat, or anything that causes diuresis.

LEARN MORE ABOUT DRY

TASTES

The 6 Tastes

Taste is used to sense the most basic properties and effects of food. Each taste has a specific medicinal effect on your body. Cravings for food with certain tastes indicate your body is craving specific medicinal results from food. Taste is experienced on the tongue and represents your body's reaction to foods. Sweet taste causes physical satisfaction and attraction whereas bitter taste causes discomfort and aversion. Kapha should use less sweet taste while Vata and Pitta would benefit from using more sweet taste. One of the first signs of illness is that your taste and appetite for food changes. The six tastes are sweet, sour, salty, pungent, bitter, and astringent. Do you crave foods with any of the tastes below?

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PUNGENT

ABOUT PUNGENT BIOCHARACTERISTIC

Pungency is characterized by irritation, or sharp, spicy foods that irritate the mouth such as black pepper.

LEARN MORE ABOUT PUNGENT

DOSHAS

The Three Doshas / Body Types

Ayurveda is a metabolic theory of medicine that explains individual health, tendencies, and disease patterns through the concept of doshas, which can be understood as your metabolic patterns and tendencies.

Each dosha reflects a distinct metabolic nature and describes strengths & weaknesses in bodily function, and how these affect energy levels, digestion, susceptibility to disease, and many other tendencies.

Your metabolic nature not only affects your physical characteristics, but also influences your mental thought patterns, confidence, and enthusiasm.

Ayurveda balances these metabolic strengths & weaknesses to support your body's vitality and prevent recurrent disease cycles. This support is a critical aid, especially in chronic or incurable disease conditions.

The 3 metabolic body types (doshas), are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha).

Through dosha, Ayurveda empowers people to identify metabolic imbalances early, break repetitive patterns of disease, and cultivate habits that support long-term vitality and well-being.

Ultimately, these metabolic patterns also provide a framework for understanding yourself, including body, mind, and spiritual tendencies.

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PACIFIES
Kapha pacifying Pitta pacifying Vata pacifying

GREEK MEDICINE / TEMPERAMENTS

The Four Temperaments / Humors

Ayurveda & Greek Medicine were the dominant form of medicine along the Silk Road from England to China and South Asia. They work by assessing your metabolic type, patterns, and nature. Greek medicine recognizes 4 metabolic temperaments, Melancholic, Choleric, Sanguine, and Phlegmatic.

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PACIFIES
PHLEGMATIC

ABOUT PHLEGMATIC BIOCHARACTERISTIC

Wet & cold. When out of balance becomes congested, stagnant, and overweight. Loving, trusting, and patient.

LEARN MORE ABOUT PHLEGMATIC

SANGUINE

ABOUT SANGUINE BIOCHARACTERISTIC

Hot and oily with a moderate metabolism and a well nourished body. Vigorous, vivacious, outgoing and generous, and prone to impulsivity and self indulgence. Bullish and intense when out of balance.

LEARN MORE ABOUT SANGUINE

AGGRAVATES
CHOLERIC

ABOUT CHOLERIC BIOCHARACTERISTIC

Has a hot and dry metabolic nature. Enthusiastic, vibrant and bright. In excess burns up fluids and ojas, irritable. Corresponds to high bilirubin in the blood that irritates and heats up the body and liver.

LEARN MORE ABOUT CHOLERIC

MELANCHOLIC

ABOUT MELANCHOLIC BIOCHARACTERISTIC

Cold and dry with a slow, variable or erratic metabolism. Colicky, tense. Withdrawn, pensive, anxious, and hesitant. Analytical, intelligent, detail oriented and creative. Prone to ojas depletion, dehydration, an overactive nervous system, and depression.

LEARN MORE ABOUT MELANCHOLIC

Other

Aromatic

AROMATIC

Herbs or spices with volatile essential oils that present strong aromas. Aromatic oils shock, refresh and numb tissue, with the end result of relaxing, opening and clearing stagnant fluids in tissues.

SEE ALL 'AROMATIC' FOODS / HERBS

,
Crunchy

MILD CRUNCHY

Makes an audible noise when you eat them. Can provide fun texture variation.

SEE ALL 'CRUNCHY' FOODS / HERBS

Medicinal Benefits, Uses & Herbal Actions of Potato Leek Soup with Fennel Seeds & Red Pepper Flakes
Experiences are Personal
Experiences vary according to the person and constitution. Individual results may vary. The list of herbal-actions below has not be approved by the FDA and should not be used to treat a medical condition.

(see all)
Quenches Thirst

QUENCHES-THIRST

An herb or substance that relieves thirst.

SEE ALL 'QUENCHES-THIRST' FOODS / HERBS

,
Digestive

DIGESTIVE

Herbs that encourage healthy digestion.

SEE ALL 'DIGESTIVE' FOODS / HERBS

,
Stomachic

STOMACHIC

An herb that increases appetite or settles a nauseas or nervous stomach. These generally increase the digestive fire, therefore relieving symptoms of sluggish or difficult digestion.

SEE ALL 'STOMACHIC' FOODS / HERBS

Relieves Burning

RELIEVES-BURNING

Herbs that soothe a burn or reduce an internal burning sensation, such as aloe vera.

SEE ALL 'RELIEVES-BURNING' FOODS / HERBS

Nerve Relaxant Grounding

NERVE-RELAXANT-GROUNDING

Encourages feelings of stability and heaviness. Makes you feel settled, mentally relaxed. Mildly sedates the nervous system to ease stress. Can bring a spacey or anxious person back to earth. Reduces agitation, irritation, stress and racing thoughts.

SEE ALL 'NERVE-RELAXANT-GROUNDING' FOODS / HERBS

,
Makes You Tired

MAKES-YOU-TIRED

Induces drowsiness and promotes sound sleep.

SEE ALL 'MAKES-YOU-TIRED' FOODS / HERBS

,
Strengthens Resolve

STRENGTHENS-RESOLVE

Increases determination and courage by reducing stress and building strength.

SEE ALL 'STRENGTHENS-RESOLVE' FOODS / HERBS

,
Sedative

SEDATIVE

Sedative herbs create a sense of calm in the mind and body by specifically calming or quieting the nervous system. Excellent for anxiety, stress and chronic pain.

SEE ALL 'SEDATIVE' FOODS / HERBS

Satisfies Stomach

SATISFIES-STOMACH

Provides a sense of gratification and fullness in the stomach.

SEE ALL 'SATISFIES-STOMACH' FOODS / HERBS

,
Stimulates Energy

STIMULATES-ENERGY

This category groups thyroid and adrenal stimulating herbs.

SEE ALL 'STIMULATES-ENERGY' FOODS / HERBS

,
Nutritive

NUTRITIVE

An herb that is strengthening and nourishing.

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Diaphoretic

DIAPHORETIC

An herb that induces sweating, often by dilating blood vessels close to the skin.

SEE ALL 'DIAPHORETIC' FOODS / HERBS

Flushes Sinuses

FLUSHES-SINUSES

An herb that relieves sinus congestion by flushing out mucus.

SEE ALL 'FLUSHES-SINUSES' FOODS / HERBS

,
Soothes Throat

SOOTHES-THROAT

Soothes throat discomfort, including from a sore or ticklish throat.

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,
Decongestant

DECONGESTANT

An herb that reduces mucus production often by restricting blood flow to mucus membranes.

SEE ALL 'DECONGESTANT' FOODS / HERBS

Cardiac Stimulant

CARDIAC-STIMULANT

Herbs that increase the heart rate. Useful in cardiovascular health, blood stagnation, and subjective feeling of heaviness in the chest area.

SEE ALL 'CARDIAC-STIMULANT' FOODS / HERBS

,
Vasodilator

VASODILATOR

A vasodilator is an herb that widens the blood vessels by the relaxation of smooth muscle cells within the vessel walls, thereby increasing circulation systemically or to a local area.

SEE ALL 'VASODILATOR' FOODS / HERBS

Diuretic

DIURETIC

Herbs that promote urine formation, thereby flushing the kidneys and urinary tract while eliminating any excess water retention. As diuretics reduce water retention, they are often used to reduce blood pressure.

SEE ALL 'DIURETIC' FOODS / HERBS

Galactagogue

GALACTAGOGUE

Increases production of breast milk, often by raising prolactin and diaphoresis.

SEE ALL 'GALACTAGOGUE' FOODS / HERBS

Antispasmodic

ANTISPASMODIC

Herbs that reduce or inhibit muscle spasms or cramping, such as in asthma, menstruation, heart palpitations, migraine, or IBS.

SEE ALL 'ANTISPASMODIC' FOODS / HERBS

Constituents:
Nitric Oxide

NITRIC-OXIDE

Improves circulation by dilating blood vessels. Protects blood vessels from damage. Improves athletic performance, libido, immunity, and brain health.

SEE ALL 'NITRIC-OXIDE' FOODS / HERBS

,
Coumarin

COUMARIN

Moderately toxic, vascular tonic, hypotensive, and anti-inflammatory.

SEE ALL 'COUMARIN' FOODS / HERBS

, Carbohydrate, Vitamin C, Potassium, Phosphorous, Soluble Fiber, Sodium

Foods with a Similar Nature to Potato Leek Soup with Fennel Seeds & Red Pepper Flakes

  • Mustard Powder

    Mustard Powder has these Actions in Common

    Cardiac-stimulant, Digestive, Stimulates-energy, Decongestant, Diuretic, Strengthens-resolve, Antispasmodic, Diaphoretic, Flushes-sinuses, Vasodilator

    LEARN MORE

  • Mustard

    Mustard has these Actions in Common

    Decongestant, Diuretic, Strengthens-resolve, Antispasmodic, Diaphoretic, Flushes-sinuses, Vasodilator, Cardiac-stimulant, Digestive, Stimulates-energy

    LEARN MORE

  • Mustard Seed

    Mustard Seed has these Actions in Common

    Antispasmodic, Diaphoretic, Flushes-sinuses, Vasodilator, Cardiac-stimulant, Digestive, Stimulates-energy, Decongestant, Diuretic, Strengthens-resolve

    LEARN MORE

  • Dill

    Dill has these Actions in Common

    Galactagogue, Vasodilator, Digestive, Stimulates-energy, Antispasmodic, Diuretic, Stomachic, Diaphoretic

    LEARN MORE

  • Chamomile

    Chamomile has these Actions in Common

    Diaphoretic, Nerve-relaxant-grounding, Vasodilator, Digestive, Sedative, Antispasmodic, Makes-you-tired, Stomachic

    LEARN MORE

  • Nigella (black cumin)

    Nigella (black cumin) has these Actions in Common

    Cardiac-stimulant, Diuretic, Vasodilator, Diaphoretic, Galactagogue, Antispasmodic, Digestive, Stimulates-energy

    LEARN MORE

  • Fennel Seeds

    Fennel Seeds has these Actions in Common

    Decongestant, Galactagogue, Antispasmodic, Digestive, Stimulates-energy, Cardiac-stimulant, Diuretic, Stomachic

    LEARN MORE

  • Saffron

    Saffron has these Actions in Common

    Digestive, Nutritive, Stomachic, Diuretic, Sedative, Diaphoretic, Galactagogue, Stimulates-energy

    LEARN MORE

  • Basil

    Basil has these Actions in Common

    Cardiac-stimulant, Digestive, Vasodilator, Decongestant, Diuretic, Antispasmodic, Diaphoretic, Galactagogue

    LEARN MORE

  • Garlic

    Garlic has these Actions in Common

    Diaphoretic, Makes-you-tired, Vasodilator, Diuretic, Sedative, Antispasmodic, Galactagogue, Stomachic

    LEARN MORE

  • Cinnamon

    Cinnamon has these Actions in Common

    Decongestant, Diuretic, Stimulates-energy, Diaphoretic, Galactagogue, Cardiac-stimulant, Digestive, Soothes-throat

    LEARN MORE

Herbs & Supplements with a Similar Nature to Potato Leek Soup with Fennel Seeds & Red Pepper Flakes

  • Holy Basil Leaf (Tulsi)

    Holy Basil Leaf (Tulsi) has these Actions in Common

    Antispasmodic, Stomachic, Cardiac-stimulant, Vasodilator, Decongestant, Diaphoretic, Diuretic, Nerve-relaxant-grounding, Sedative, Stimulates-energy

    LEARN MORE

  • Angelica

    Angelica has these Actions in Common

    Stomachic, Vasodilator, Antispasmodic, Cardiac-stimulant, Decongestant, Diaphoretic, Digestive, Stimulates-energy

    LEARN MORE

  • Kava Kava

    Kava Kava has these Actions in Common

    Sedative, Antispasmodic, Decongestant, Digestive, Diuretic, Makes-you-tired, Nerve-relaxant-grounding

    LEARN MORE

  • Deodar (Himalayan Cedar, Devadaru)

    Deodar (Himalayan Cedar, Devadaru) has these Actions in Common

    Antispasmodic, Cardiac-stimulant, Decongestant, Digestive, Diuretic, Stimulates-energy, Vasodilator

    LEARN MORE

  • Punarnava

    Punarnava has these Actions in Common

    Stimulates-energy, Vasodilator, Antispasmodic, Cardiac-stimulant, Digestive, Diuretic, Nerve-relaxant-grounding

    LEARN MORE

  • Ashwagandha

    Ashwagandha has these Actions in Common

    Antispasmodic, Diuretic, Galactagogue, Nerve-relaxant-grounding, Nutritive, Sedative, Strengthens-resolve

    LEARN MORE

  • Hot Shower

    Hot Shower has these Actions in Common

    Antispasmodic, Cardiac-stimulant, Decongestant, Diaphoretic, Flushes-sinuses, Vasodilator

    LEARN MORE

  • Sit in the Sauna

    Sit in the Sauna has these Actions in Common

    Antispasmodic, Cardiac-stimulant, Decongestant, Diaphoretic, Nerve-relaxant-grounding, Vasodilator

    LEARN MORE

  • Hot Bath

    Hot Bath has these Actions in Common

    Antispasmodic, Cardiac-stimulant, Decongestant, Diaphoretic, Flushes-sinuses, Vasodilator

    LEARN MORE

  • Encourage a Sweat / Sweat Therapy

    Encourage a Sweat / Sweat Therapy has these Actions in Common

    Diaphoretic, Nerve-relaxant-grounding, Vasodilator, Antispasmodic, Cardiac-stimulant, Decongestant

    LEARN MORE

  • Epsom Salt Bath

    Epsom Salt Bath has these Actions in Common

    Diaphoretic, Flushes-sinuses, Vasodilator, Antispasmodic, Cardiac-stimulant, Decongestant

    LEARN MORE


Joyful Belly is a recognized college of biocharacteristics medicine.

View Other Healthy Recipes for Autumn-Winter

This recipe is recommended for Autumn-Winter. Check out these other Autumn-Winter recipes here.
VIEW ALL AUTUMN-WINTER RECIPES MORE VATA / PITTA / KAPHA RECIPES
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About the Author

John Immel, the founder of Joyful Belly, teaches people how to have a healthy diet and lifestyle with Ayurveda. His approach to Ayurveda is clinical, yet exudes an ease which many find enjoyable and insightful. John also directs the Joyful Belly College of Ayurveda, offering professional clinical training in Ayurveda for over 15 years.

John's hobbies & specialties include advanced digestive disorders, medieval Catholic philosophy, & botany. He holds a bachelor's degree in mathematics from Harvard University. His wife and family of 7 kids live in Asheville, NC.

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Comments & Impressions of 'Potato Leek Soup With Fennel Seeds & Red Pepper Flakes'

Do you like 'potato leek soup with fennel seeds & red pepper flakes'? Why or why not? What makes it unique? Is there something else you'd like to know about 'potato leek soup with fennel seeds & red pepper flakes'?

(4.50 out of 5 stars) 6 ratings, 2368 likes
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Alaina Santa barbara, CA
2013-02-19
“This is absolutely delicious. A great winter soup. I love it!"
Cora Wilfinger Manitowoc, WI
2016-09-18
“I was hesitant to try this, because of the fennel, but I am so glad I did! The only thing I did different was use a little less water, so I could finish the soup off with a little half and half. It is wonderful, I add to stop myself from eating the whole pot!"
Crystal Garland Tucson, AZ
2019-11-03
“Very good cold-weather meal. I don't usually eat potatoes, so this is a nice addition to my diet. I didn't have sunflower oil, so I used mustard oil (kahpha friendly) instead. I was worried it would be a little bland, but it came out perfect. Didn't change a thing."
Molly Long Jackson, WY
2020-10-11
“This recipe calls for 4 potatoes, what kind and what size?"
Katie Clinton Ferndale, sligo, AL
2020-10-16
“Hi Molly, often Yukon Gold / Golden Wonders are recommended for soups like this. The potato is what thickens the soup so if you rather a thinner batch then small potatoes would be best. If you like it more substantial, then medium would work. Enjoy your soup!"
Emily Batavia
2021-03-13
“I am confused -- do the 2 cups of cool water go into the blender with the potatoes and leeks or not? Thanks, Emily"
Katie Clinton Ferndale, sligo, AL
2021-03-14
“Yes the cool water can be added to the blender with the potatoes to give a smoother consistency!"
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