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

FAQs

How many calories are in a bowl of leek and potato soup? ›

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.

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.

Cornstarch. Cornstarch is a very effective thickener, and a little bit can go a long way. Add cornstarch to a small amount of cold water or other liquid (wine or stock) and whisk into a thick slurry. Then the slurry can be stirred into a simmering soup, a bit at a time to set the final consistency.

Leeks are rich in flavonoids, especially one called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties, as well as other health benefits.

Leek values

Leek is richer in some vitamins and minerals compared to onion. In 100 grams of leeks, there are 2.1 g of iron — 10 times more than the amount found in onions. AgroWeb.org data on onions and leeks show that the calcium content of leeks is higher, with the exception of green onions.

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.

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.

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.

Are leeks high in iron? ›

Leeks. One leek has 1.36 mg of iron, so it will get you to 7.6% DV of iron intake. Give the classic potato and leek soup recipe a go, but also try them charred off and stuffed with blue cheese and nuts. Or pair up with mushrooms in an iron-rich Asian style broth, with some greens tossed in for good measure.

Why isn't my potato soup creamy? Most creamy soups require you to add dairy of some sort into it. If you're finding your soup is too thin adding milk, add in cream instead, or whole milk.

Tip: Cornstarch will thicken your soup more than flour, but both are a good option if you need to thicken a very thin soup. Pour in 1 cup (60 g) of instant potato flakes for a quick fix. This will add extra potato flavor to your soup, so you don't have to worry about changing the taste.

So, can you freeze potato soup? You sure can! But because potato soup can become a broken, grainy mess once thawed, you'll need to make a few easy tweaks. Read on for some simple steps you can take to avoid your soup from becoming sad when you reheat it.

So, mostly, people drinking magic leek soup would be seeing a loss of water, she says, but it's true that two days of this alone would also result in some fat loss. Mantzioris says while this is similar to a fasting diet, people who subscribe to the 5:2 probably still have more kilojoules on their fasting days.

Waitrose Potato & Leek Soup In A Cup (1 serving) contains 18.2g total carbs, 17g net carbs, 2.4g fat, 1.1g protein, and 95 calories.