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Homemade Leek and Potato Soup

Posted on: 26th March 2013

Posted in: Recipes, Soups

This is my homemade leek & potato soup recipe – a lovely winter warmer and only takes about 35 minutes to make. It’s healthy and cheap – great when you want a filling lunch on a budget.

Ingredients

  • 15g knob of olive spread (or make it low fat spread to decrease the calories & fat even further)
  • 1 medium red onion (I like to use red onions as I find them more flavoursome, but a normal white onion will do fine!)
  • 3 medium potatoes (400g) – I used basic white potatoes
  • 2 leeks
  • 2 chicken stock cubes (I prefer the taste of soup make with chicken stock, but vegetable stock cubes will do fine, or boil the bones from your chicken carcass (if you like!) for a delicious homemade stock)
  • About 800ml (1 1/3 pint) of boiled water
  • Shake of black pepper, to taste
  • 100ml semi-skimmed milk

Method

  • Roughly chop the onion, potatoes and leeks into pieces
  • Place the olive spread in a large saucepan, followed by the chopped vegetables
  • Place the saucepan on a medium heat and ‘sweat’ the vegetables for 5-7 minutes (this means stir the vegetables and olive spread together to release the flavours of the vegetables. Lightly browning the vegetables is ok, but avoid burning them!)
  • Crumble the stock cubes into the saucepan and add the boiling water from the kettle
  • Simmer (lightly boil) for about 20 minutes, or until the potatoes are very soft
  • Take the pan off the stove and blend the soup to make it as smooth or lumpy as you like
  • Stir in the milk and black pepper to taste
  • Hey presto – you’ve done it!… Enjoy your lovely homemade soup!

Servings

This soup will serve 4 adults, or 2-3 hungry ones!

Cost per serving

No more than 30p

Nutritional information

The entire soup contains 480kcal, 12g protein and 11g of fat – that’s a very healthy and low-fat 120kcal and 3g fat per serving!

Tips / Serving suggestions

  • Take leftovers to work in a flask for a healthy warming lunch
  • Try to avoid large portions of bread/roll with the soup – one small roll or one piece of bread should suffice (the soup already contains complex carbohydrates in the form of potatoes)
  • I do not add salt to my soup (the stock cubes contain plenty of salt in my opinion). You can use low salt stock cubes/low salt bouillon (or make your own stock) to lower the salt content even further
  • If you need/want to gain weight, add grated cheese and double cream to the finished soup to add extra calories and protein
  • Add extra vegetables that need using up to increase your 5-a-day portions (root vegetables such as carrots, swede, parsnip and butternut squash can be added to make a tasty vegetable soup)

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