MEAL: Potato and leek soup

It is soup season. It’s cold, often dark and miserable and it’s January, the month where everyone wants to get fit, eat better and improve their life and soup is a cheap, easy way to cram in some vegetables, fill yourself up and stay on track for the new year.

Potato gets a bad wrap, that darn sweet potato counts as one of your 5 a day and everyone bangs on about it’s health benefits. But that doesn’t mean that potato is rubbish, the humble potato is a great source of B6, potassium, vitamin C and dietary fibre. But why is dietary fibre important? Fibre can help you feel fuller for longer, it helps to control blood sugar levels and most importantly it keeps your bowls healthy. So no more ditching the normals ones for the sweet variety, that bog standard potato isn’t so bad! This potato and leek soup is a perfect way to start eating all of the goodness in these potatoes.

What you need

1 teaspoon coconut oil
1 onion
1 leek
2 cups potato (keep the skins on for extra dietary fibre)
1 teaspoon vegan Bouillon
2 tablespoons nutritional yeast flakes (for B12)
3 cups water
1/4 cup non-dairy milk
Salt and pepper to taste

Grab yourself a large saucepan and melt your coconut oil, dice the onion and add it to the pan. Stir the onions and let them cook until they start to go translucent, while the onions are cooking, start chopping up your leeks, I like to cut them up pretty small so that I don’t need to blend the soup one it’s cooked. Once the leek is chopped, pop it in a sieve and run it through some cold water, that way you’ll be able to get rid of any last bits of dirt that is trapped in the leek. When they’re clean, throw them into the pan, along with the diced potatoes. I ALWAYS leave the skin on the potatoes, the skin is where all of the good stuff is and if you dice the potatoes nice and small, then you don’t even know the skin in there.

Add in the Bouillon, nutritional yeast, water and milk, give it a good stir, bring the soup to the boil then turn it down to a low heat. I tend to leave mine for about 45 on the low heat and then I use a potato masher to mash down the potato a smidge and make it thicker, I prefer this to blending but you can equally blend it.


Serves 3
303 calories per serving

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