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–+ servings

Leek and Potato Soup

Course: Dinner, Lunch, Main Course, Soups
Cuisine: British
Diet: Egg Free, Low Calorie, Dairy Free, Vegetarian
Time: Max 30 min
Calories: 450 - 650 kcal
Type: meal plan recipes
Diet: egg-free
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 2
Calories: 398kcal
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US Customary - Metric

Ingredients

  • 10 oz (285 g) leek (one big leek or two small ones)
  • 1 ½ tbsp olive oil (divided)
  • 2 clove garlic
  • 6 oz (170 g) white beans, canned (or cooked white beans)
  • 2 ½ cups (600 ml) vegetable broth
  • ½ tsp thyme, dried
  • ¼ tsp black pepper
  • 2 oz (55 g) potato, diced (¼ cup diced potato)
  • ½ tsp salt
  • 2 oz (55 g) low fat feta cheese (crumbled)(or substitute for another cheese)
  • ¼ cup (15 g) parsley, fresh (packed)
  • 2 tbsp low fat sour cream

Optional

  • 2 tbsp croutons

Instructions

  • Clean the leek by chopping the base and the top of the upper green section. Make a lengthwise cut and wash the leek, notice if the upper green section has some dirt inside and make sure to wash it properly.
  • Thinly slice the leek and garlic cloves.
  • In a medium sized pot over medium-low heat add the olive oil. Sweat the leeks and the garlic. Cook until the leeks appear golden brown. Take out of the pan ¼ of the cooked leeks/garlic and reserve.
  • Then add the white beans, broth, thyme and black pepper to the pot. Allow to bubble and simmer until the leeks are completely soft, about 5-6 minutes. Stir often to avoid sticking at the bottom of the pot.
  • Blend with a hand blender or regular blender until you have a creamy and uniform soup.
  • Transfer back to the pot and place over medium heat. Add diced potato and salt, mix into the soup.
  • Allow to bubble and simmer until the diced potato is cooked through and the soup has reduced (8-10 minutes). By the end taste the soup and add extra salt per taste if necessary.
  • If you want to make croutons I suggest a bread fried with a little oil or butter and crushed garlic. It fits really nicely.
  • Serve the soup with reserved browned leeks/garlic, parsley leaves, low fat sour cream, croutons and feta.

Nutrition

Calories: 398kcal | Carbohydrates: 52g | Protein: 16g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 19mg | Sodium: 2059mg | Potassium: 845mg | Fiber: 8g | Sugar: 10g | Vitamin A: 3671IU | Vitamin C: 34mg | Calcium: 188mg | Iron: 7mg