Leek Potato & Rosemary Soup

Leek Potato & Rosemary Soup

Leeks are related to the garlic/onion family and have a great mild taste. They make a great alternative to onions but have the same beneficial compounds as onions.

CAL P/SERVE
158
kJ P/SERVE
661
FAT P/SERVE
3.6g
CARBS P/SERVE
22.4g
PROTEIN P/SERVE
5.8g
SUGAR P/SERVE
4.2g
SODIUM P/SERVE
151g
FAT
%
0.8%
ENERGY RDI%
7.5%

As the leek and potato are mild in flavour, don't over do the rosemary, just a sprinkle otherwise it will be too overpowering.

This recipe is low fat, low sodium, low sugar, dairy free, gluten free (without bread)..

Ingredients

  • 1 leek, washed and finely sliced
  • 2 potatoes, peeled
  • 1 tsp. olive oil
  • 1 clove garlic, crushed
  • 2 cups chicken stock, salt reduced
  • Sprinkle of rosemary, finely chopped
  • 1 slice multgrain bread

Method

  1. Place olive oil in a medium pan and sauté leeks and potato for 10-15 mins, until leeks have softened.  Once softened add garlic and stir for 1 minute (do not burn).
  2. Add rosemary and chicken stock and simmer for a further 12-15 minutes or until slightly reduced and thickened. Season with cracked pepper.  Puree in a blender or with a stick mixer.
  3. In a toaster, toast bread then cut off crusts and slice bread into bite size crouton pieces and garnish on top of soup.

Nutrition Table

Servings: 2 Serving size:448g
Average Serve Average 100g
Energy 661 kJ 148 kJ
  158 Cal 35 Cal
Protein 5.8 g 1.3 g
Fat, total 3.6 g 0.8 g
- Saturated 0.7 g 0.2 g
Carbohydrate 22.4 g 5 g
- Sugars 4.2 g 0.9 g
Sodium 151 mg 34 mg

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