Spring into Summer: Broccoli-Leek Soup and Arugula Citrus Salad

Hey Healthy,

Here in Houston, spring likes to play games—it’s 80 degrees one day, 60 the next. That’s why this week’s Sidedish post is all about transitional meals: warm enough for a chilly evening, light enough to keep you energized and bloated-free.

We’re doing a double feature today: a silky, plant-based broccoli and leek soup paired with a bold, peppery arugula salad and citrus vinaigrette. This combo is easy, elegant, and full of blood-sugar balancing fiber, flavor, and freshness.

April’s All-Stars in This Meal

• Leeks – naturally sweet and mild, part of the onion family

• Broccoli – anti-inflammatory and packed with fiber + vitamin C

• Arugula – peppery, nutrient-dense leafy green

• Citrus (lemon or orange) – adds brightness and helps absorb iron from greens

Recipe 1: Creamy Broccoli-Leek Soup (Dairy-Free)

Ingredients:

• 1 tbsp olive oil

• 2 leeks, cleaned and sliced (white + light green parts)

• 3 cloves garlic, minced

• 1 head broccoli, chopped (including stem)

• 1 small Yukon gold potato (optional, for creaminess)

• 4 cups low-sodium vegetable broth

• 1/2 tsp sea salt, 1/4 tsp black pepper

• 1 tbsp lemon juice

• Optional garnish: nutritional yeast, green onions, chili flakes

Instructions:

1. Heat olive oil in a pot over medium heat. Sauté leeks for 5–6 minutes until soft.

2. Add garlic and cook for 1 minute more.

3. Add chopped broccoli, potato (if using), and broth. Bring to a boil, then simmer for 15–20 minutes.

4. Blend soup with an immersion blender (or in batches using a blender) until creamy.

5. Stir in lemon juice and season to taste. Serve warm.

Recipe 2: Arugula Salad with Citrus Vinaigrette

Ingredients:

• 2 cups arugula

• 1 orange or grapefruit, peeled and segmented

• 1/4 cup sliced red onion or radish

• 1 tbsp pumpkin seeds or walnuts

• Optional: sliced avocado

Citrus Vinaigrette

• Juice of 1 orange or lemon

• 1 tbsp olive oil

• 1 tsp Dijon mustard

• 1/2 tsp maple syrup (optional)

• Pinch of salt and pepper

Whisk together and drizzle over salad before serving.

Nutrition Breakdown (Soup + Salad Combo)

• Calories: ~350

• Carbs: ~35g

• Fiber: ~9g

• Protein: ~8g

• Fat: ~14g

• Why it works: Balanced fiber + healthy fat + non-starchy veggies = steady blood sugar and lasting fullness

Kitchen Tip: How to Clean Leeks

Leeks love to hide dirt in their layers. Slice them, then soak in a bowl of water to let the grit fall to the bottom. Rinse and pat dry before cooking.

Leftover Remix: Soup + Salad Bowl

Pour a small portion of the soup over cooked quinoa or brown rice and top with leftover salad and avocado for a “power bowl” lunch.

Shopping Tip: Buy Broccoli with Tight, Dark Green Florets

Avoid broccoli that’s yellowing or has limp stems—it’s past its prime. Fresh broccoli should smell clean and grassy, not funky.

Final Thoughts

This week’s soup and salad combo is the perfect way to prep your palate for summer while still honoring spring’s harvest. It’s fresh, nourishing, and full of flavor—and that’s exactly what we’re about here.

Next Friday? We’re making a strawberry and spinach salad with a tangy balsamic glaze and talking about how to build a plant-based plate that supports your hormones and your heart.

Until then—Stay Vibrant,
Gwen
The Nutritionist & Nurse