Leek and Potato Soup (w/Variations)
by melissacrosslinpowers
"Leeks are members of the allium (onion) family and there is good evidence to indicate that you should eat one portion of this vegetable family a day. Leeks ae good sources of dietary fiber, folic acid,calcium, potassium, and vitamin C, and are easier to digest.
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INGREDIENTS
- 2 tbs sunflower oil
- 3 large leeks ; chopped
- 2 cloves garlic ; minced
- 3 medium potatoes ; chopped
- 4 cups vegetable bouillon
- `1 bay leaf
- sea salt and black pepper
- 2 cups rice or oat milk
- 1 tsp dried dill
- 1/2 cup soy cream
- ground nutmeg ; to garnish
INSTRUCTIONS
Heat the oil in a saucepan, then add the leeks and garlic, cover and cook over low heat for 5 minutes, stirring occasionally to avoid the leeks scorching, which will produce a bitter flavor. Add the potatoes, bouillon, and bay leaf, and season to taste with salt and plenty of black pepper. Bring to a boil, reduce the heat, then cover and simmer for about 30 minutes or until the potatoes are tender.
Remove the bay leaf and blend the soup in the pan with an immersion blender or in a food processor until smooth. Add the rice or oat milk, dill, and soy cream. Heat through for 5 minutes and serve garnished with nutmeg.
Variations
Creamy German Potato Soup
Prepare the basic recipe, replacing the leeks with 1 large yellow onion, and using soy milk in place of rice or oat milk.
When the onion has softened, add 1 1/2 tbs celery seeds, 1 tbs caraway seeds, and 1 tbs cumin seeds, and cook for 1 minute. Blending this soup is optional.
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (361g) | ||
| Recipe Makes: 4 Servings | ||
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| Calories: 775 | ||
| Calories from Fat: 221 (29%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 24.5g | 33 % | |
| Saturated Fat 5.1g | 25 % | |
| Monounsaturated Fat 8g | ||
| Polyunsanturated Fat 10.3g | ||
| Cholesterol 16.2mg | 5 % | |
| Sodium 1394.3mg | 48 % | |
| Potassium 1197.4mg | 32 % | |
| Total Carbohydrate 119.4g | 35 % | |
| Dietary Fiber 5.1g | 20 % | |
| Sugars, other 114.3g | ||
| Protein 25.3g | 36 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 775
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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