Healthy Leek & Potato Soup without Cream
A healthy leek and potato soup made without cream. Fresh leeks and garlic are sautéed, then potatoes, vegetable stock and seasoning are added to finish the soup.
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Servings: 4 servings
Calories: 258kcal
Equipment
- chopping board
- Kitchen knife
- weighing scales
- large saucepan or soup pot
- large spoon or spatula
Ingredients
- 450 g prepared leek (approx 3 large leeks, chopped)
- 50 g butter (optional, for vegan diet swap for plant based butter or olive oil)
- 2 cloves garlic (crushed)
- 500 g potatoes (approx 3-4 medium sized, peel and cut into 1cm cubes)
- 1.5 litre vegetable stock
- 1 teaspoon sea salt (to season)
- 1 teaspoon black pepper (to season)
- freshly chopped parsley or chives (optional garnish)
Instructions
- Prepare the leeks by removing the outer leaves and cutting away any tough green part of the stalk. Split the leeks into quarters lengthwise, leaving the base of the leek intact. Now run the leek under a cold tap, fanning out the leek to remove any grit or dirt.
- When clean, shake the leeks dry and cut across the width of the leek, chopping it into smaller pieces.
- Place a large soup pan or saucepan over medium heat, add the butter to melt. Add the chopped leeks, along with a pinch of salt, and gently cook the leeks for 10 minutes.
- Crush the garlic and add it to the pan and continue to cook for 5 minutes.
- Now add the diced potatoes, vegetable stock, and remaining seasoning. Bring to a boil then reduce heat to medium and cook gently for 15-20 minutes until the potatoes soften. Taste the soup and season with more salt and pepper if required.
- For a rustic, chunky soup you can serve it as it is.
- For a smooth soup use a stick blender and blitz until smooth. If the soup is too thick, you can loosen it with a little more vegetable stock or water.
- Spoon the soup into bowls and serve with a garnish of freshly chopped herbs like parsley or chives.
Notes
Don't burn the leeks or your soup will taste bitter. Instead cook the leeks gently over a medium heat to soften but not colour them. A pinch of salt added to the leeks while they cook will prevent them browning.
If you want a smoother soup don't blend it too long, just until it becomes smooth, otherwise you risk over blending and the potatoes can become gummy which will give the soup a gluey texture.
If the soup is too thick add a little more vegetable stock or water to achieve the desired consistency.
Swap the butter for a plant based butter or olive oil and you have a soup that is suitable for dairy free and vegan diners.
Nutrition Facts
Healthy Leek & Potato Soup without Cream
Amount Per Serving
Calories 258
Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 7g44%
Trans Fat 0.4g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 27mg9%
Sodium 702mg31%
Potassium 745mg21%
Carbohydrates 39g13%
Fiber 5g21%
Sugar 5g6%
Protein 4g8%
Vitamin A 2194IU44%
Vitamin C 39mg47%
Calcium 90mg9%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
• Please note that the nutrition information provided above is approximate and meant as a guideline only •
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