Classic Potato Leek Soup
Our dietitians' favouriteThis recipe is taken from the 2011 Milk Calendar. Everyone needs a fabulous potato and leek soup in their repertoire – well, this is it! The classic flavour is simple yet, wonderful. Make a terrific dinner by pairing a steaming bowl with a grilled cheese sandwich on multigrain bread.
- Prep: 10 min
- Cooking: 25 min
Ingredients
- 1 tbsp (15 mL) butter
- 3 leeks, white and light green parts only thinly sliced
- 2 stalks celery thinly sliced
- Salt and pepper to taste
- 3 large baking or yellow-fleshed potatoes peeled and diced (4 cups/1 L)
- 2 cups (500 mL) reduced-sodium vegetable or chicken broth
- 2 cups (500 mL) Milk
- 2 tbsp (30 mL) freshly squeezed lemon juice
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Preparation
In a pot, melt butter over medium heat. Add leeks, celery and 1/2 tsp (2 mL) salt and 1/4 tsp (1 mL) pepper and cook, stirring often, for 5 min or until leeks are tender. Add potatoes, broth and 1 cup (250 mL) water; cover and bring to a boil over high heat. Reduce heat to medium-low and boil gently, covered, for 15 min or until potatoes are soft. Remove from heat.
In a blender, in batches, or with an immersion blender, purée about half of soup until smooth, leaving half chunky. Return to pot, if necessary. Stir in milk; heat over medium heat, stirring often, just until steaming (do not let boil). Stir in lemon juice and season to taste with salt and pepper.
Tips
Use oblong baking potatoes or yellow-fleshed potatoes for the best texture. Round, waxy potatoes make the soup gluey.
Be sure to wash leeks well - they often have sand hidden between the layers. Cut the leek in half lengthwise and rinse well, separately layers and rubbing out any grit, shake dry then slice.
For the Adventurous: Add 2 cups (500 mL) cooked fiddleheads or chopped asparagus before puréeing and add some pieces to soup when serving.
Healthy Eating Tip: Health Canada recommends that Canadians both young and old drink two glass of milk each day. If this doesn’t describe your daily routine, then this soup could be just what you need. Each bowl delivers 1/2 a serving of milk. Consider having a glass of chocolate milk with lunch and enjoy cereal with 1/2 cup of milk at breakfast, and you’re there!
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Nutritional information
Per serving| Energy: | 164 Calories |
| Protein: | 7 g |
| Carbohydrate: | 28 g |
| Fat: | 3 g |
| Fibre: | 3.4 g |
| Sodium: | 112 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 13 % / 146 mg |
| Vitamin C: | 46 % |
| Folate: | 25 % |
| Vitamin B12: | 23 % |
| Vitamin D: | 20 % |
