Leek Soup

Leek Soup

This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

8 servings
Preparation 10 min
Cooking 25 min

130 calories per serving 


Ingredients

2 onions, white , coarsely chopped   400 g
2 tbsp olive oil   30 mL
4 leeks, coarsely chopped   1.2 kg
8 cups chicken broth, low-sodium   2 L
2 potatoes, coarsely chopped   400 g
1/4 cup soy yogurt, or soy cream   65 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Sauté onions in oil for 4 minutes over medium heat. Add leeks and cook for 6 more minutes.
  2. Add chicken broth and potatoes and cook until the potatoes are perfectly done.
  3. Cool, mix in the blender, add yogurt or non-dairy cream and season. Avoid boiling the soup when warming it up.

Nutrition Facts Table

Nutrition Facts

per 1 serving (360g)

Amount

% DV*

* DV = Daily Value

Calories

130

Fat

4 g

6 %

Saturated 0.5 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

21 g

7 %

Fibre

2 g

8 %

Sugars

3 g

Protein

6 g

Vitamin A

0 %

Vitamin C

20 %

Calcium

6 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Copper, Folacin, Iron, Magnesium, Manganese, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E
Good source of :
Niacin, Potassium, Vitamin B6
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Soups | Artery-healthy | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium

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