Creamy Leek and Potato Soup Recipe - Healthnut Nutrition (2024)

FAQs

What is the nutritional value of potato leek soup? ›

Leeks are an excellent source of antioxidants like vitamins C, K and beta-carotene that have anti-inflammatory and anti-aging benefits. Carotenoids include zeaxanthin and lutein which protect the eyes, reducing risk of cataracts and age-related macular degeneration.

Add flour or cornflour

Put a tablespoon of either into a small bowl and stir in 2-3 tbsp of the soup until you have a smooth mixture. Stir this back into the soup and bring it to a simmer. Cook for a few minutes to allow the starch granules to burst to thicken, and to cook out any flour flavour.

The reasons are usually two: you didn't season your soup at all, worrying it might be too salty because of the leeks; or you added to much water for the stock.

It can cause 30-50% antioxidant losses in brussels sprouts, leeks, cauliflower, peas, and zucchini, but onion, broad bean, celery, beetroot, and garlic only lose 5-30% of their free radical-scavenging capacity.

They are high in vitamin K, which is important for blood clotting and bone health. They also contain vitamins A and C, which are important for a healthy immune system and skin. Leeks are also a good source of folate, a B-vitamin that's essential for cell growth and development.

Avoid leeks with cuts or bruises. The dark green tops of leeks should look fresh. Avoid leeks with yellowing or wilting tops. Choose smaller, younger leeks when you want to eat them uncooked.

Leeks are often overlooked but actually, have a brilliant nutritional profile. They contain high levels of flavonoids, vitamin A, E and K and fiber too. If consumed regularly, they also have the benefit of protecting your heart's health, strengthening the immune system and lowering blood pressure.

Studies suggest that people who regularly eat leeks and other allium vegetables may have up to a 46 percent lower risk of gastric cancer than people who don't eat them, but further studies are needed to be sure. Leeks may also protect you from colorectal cancer.

If you started the soup with broth, stock or water, I would wait until the end to add the cream. You can warm the cream, or “temper” it, which is what I do. Take about half a cup of the hot broth and slowly add your cream to that, stirring constantly.

Why is my potato and leek soup slimy? ›

If you blend or puree the potatoes for too long, the starch inside the potatoes will leak into the broth and create a gelatin-like consistency. It's for this reason, we like to blend the soup in batches (so if we over-blend a little it won't ruin the whole thing!) and only until it's just smooth.

It looks as though some of your potatoes might have got a bit scorched. Did you fry them off before adding the liquid? The colour from the browned potatoes could be what is turning it brown.

Potato and Leek Soup: Simplicity at Its Best

You can garnish it with your favourite toppings like crispy bacon bits or have it with cheese and garlic bread – the list is endless. For the full dinner experience, it goes beautifully with sweet and earthy roast Dutch carrots, savoury grilled chicken and toasted bread.

Leeks contain fructans, a type of FODMAP that may cause digestive problems in sensitive individuals. If you consume too many leeks or other FODMAP-rich foods, undigested fructans may travel to your colon, where they are fermented by gut bacteria, leading to the production of gas and bloating.

Add acidic ingredients.

Foods that have a great deal of acidity, like lemon juice, vinegar, white wine, and tomato puree, can help liven up the flavor of bland-tasting bone and other broths. "The acidity of these ingredients works to complement and enhance the broth's flavors, not mask it.

Leeks provide several nutrients, such as vitamins A, C, and B6. Leeks are very low in calories, but do contain a decent amount of essential vitamins and minerals, including vitamins like vitamins A, B6, C, and K, and minerals like copper and manganese.

As a tuberous root vegetable, potatoes are also a rich source of B-complex vitamins, including pyrixidine (B6), thiamin, niacin, pantothenic acid, and folate. Potatoes are also a great source of minerals, including iron, manganese, magnesium, copper, and potassium.

The diet leek soup is super-low in calories and contains a good amount of vitamins and fibre. It is also a natural diuretic that helps your body expel excess water.

More than a giant green onion, leeks are a good source of vitamins A, C, B6 and K, as well as dietary fiber. Leeks have a milder, sweeter flavor than onions and scallions. They have a long, white stalk that transitions into green leaves and are often used in soups, stews and quiches.