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Leek Soup

1 Reviews
100% would make this recipe again

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

Preparation : 10 min Cooking : 25 min
130 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Artery-healthy
  • Heart-healthy

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
salt [optional]
ground pepper to taste [optional]

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

per 1 serving (360g)

Amount

% Daily Value

Calories

130

Fat

4 g

6 %

Saturated 0.7 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

5 %

Iron

10 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Fats ½

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Soups | Artery-healthy | Heart-healthy | Low Saturated Fat | Halal | Low Cholesterol | Low Sodium | Kosher

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