Leek and Potato Soup
A classic soup that ususally goes down well with fussy eaters. With some added beans, this recipe will make sure you're getting enough protein and healthy fats 🙂
Equipment
- Steamer
- Blender
- Large saucepan
Ingredients
- 400 g leeks (500g in shops, washed and sliced)
- 300 g potatoes (scrubbed and chopped)
- 0.5 tbsp rapeseed oil
- 1 clove garlic (peeled and chopped)
- 2 onion (peeled and chopped)
- 750 ml hot water
- 3 tsp vegetable bouillion
- 150 ml plant based cream (or single cream)
- 0.25 tsp pepper
- 1.5 can butter beans (drained and rinsed)
- 4 thick slices bread
- 0.5 tbsp plant based spread (or spread)
- 1 tbsp pumpkin seeds (optional)
Instructions
- Set the potatoes and leeks in the steamer for 20 mins.
- Heat the oil in a large saucepan, fry the garlic and onion until soft (around 5 mins).
- Place the potatoes, leeks, onions, stock, cream and butter beans in the blender and pulse until smooth. You may need to do this in batches. It'll all mixed together in the saucepan after, so don't worry about getting all the batches identical, just make sure there's some liquid with each.
- Place back in the saucepan and bring to the boil before simmering and seasoning to taste with pepper whilst you prep the bread.
- Serve and sprinkle the seeds on top.
Notes
Prep Tips:
If you don't have a steamer, boil the potatoes and add the leeks in with the onions once they are soft. Fry for another 5-10 mins until the leeks are also soft.
Health Tips:
A classic leek and potato soup is a little low on protein, so we're replacing some of the potatoes here with butter beans to increase the amount of protein, and reduce the impact on your blood sugar. The cream adds some fats, which are healthy if you use a plant based alternative based on rapeseed/canola oils (not vegetable oils). The fats and protein help to slow the digestion of all the carbs in the bread and potatoes, lowering the GL of this popular soup.
Eco Tips:
You can use most of the leek, wash and chop off the base, and then slice up from the base to the leaves into the green until they become damaged or tough to chop. This will reduce your food waste as many people only eat the white part and throw half the leek away - it's totally edible!
NUTRITION: Amount and (% RDA)
Calories: 509kcal (25%)Carbohydrates: 72g (24%)Protein: 17g (34%)Fat: 18g (28%)Saturated Fat: 8g (50%)Trans Fat: 0gSodium: 956mg (42%)Potassium: 1177mg (34%)Fiber: 14g (58%)Sugar: 14g (16%)Vitamin A: 2135IU (43%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 4mg (20%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 31mg (38%)Vitamin E: 2mg (13%)Vitamin K: 55µg (52%)Calcium: 143mg (14%)Copper: 1mg (50%)Folate: 186µg (47%)Iron: 6mg (33%)Manganese: 2mg (100%)Magnesium: 139mg (35%)Phosphorus: 312mg (31%)Selenium: 22µg (31%)Zinc: 2mg (13%)
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