A close relative of onions and garlic, leeks have a mild onion-like flavor that works well in soups and a variety of other dishes. One cup of leeks -- approximately one whole leek -- contains just 54 calories, so leeks add bulk to your meal to keep you feeling full, without significantly boosting your calorie intake.

Leek and potato soup is not only tasty, inexpensive and filling, but it can also be a healthy meal option depending on the ingredients. While pre-made leek and potato soup can be hard to find on the shelf, the homemade version is fairly simple to make and allows greater control over the nutritional content.