Your Recipe

Super leek & potato soup

Ingredient Amount Calories
Kale 320g 112kcal
Leeks 400g 244kcal
Potatoes, raw, flesh and skin 400g 308kcal
Almonds 25g 145kcal
Parsley fresh 15g 5kcal
Vinegar distilled 14.8g 3kcal
Spearmint fresh 15g 7kcal
Cheese, parmesan, grated 40g 168kcal
Soup, chicken broth, low sodium, canned 608.7g 97kcal
Bread, whole-wheat, commercially prepared 140g 353kcal

Recipe Instructions:

Ingredients
400 g leeks
olive oil
400 g potatoes
1.5 litres organic veg , or chicken stock
320 g kale
½ a bunch of fresh mint , (15g)
½ a bunch of fresh flat-leaf parsley , (15g)
40 g Parmesan cheese
25 g whole almonds
1 tablespoon white wine vinegar
extra virgin olive oil
4 small slices of wholemeal bread , (35g each)
Method
Trim and wash 400g of leeks, then slice and place in a large casserole pan on a medium heat with 1 tablespoon of olive oil.
Sweat for 10 minutes, stirring regularly, while you wash and finely slice 400g of potatoes (leaving the skin on for extra nutritional benefit), then stir into the pan.
Pour in 1.5 litres of vegetable or chicken stock and boil hard for 15 minutes. Pick through 320g of kale, discarding any tough stalks, and add to the pan for the last 5 minutes, pushing it down and covering with a lid.
Meanwhile, pick the leaves from ½ a bunch of fresh mint, then finely chop on a large board with the top leafy half of ½ a bunch of fresh flat-leaf parsley. Finely grate over 40g of Parmesan, add 25g of whole almonds, 1 tablespoon each of white wine vinegar and extra virgin olive oil, then finely chop and mix together. Toast 4 slices of wholemeal bread, then divide up the herby mixture on top.
In batches, carefully pour the contents of the pan into a blender. Put the lid on securely, cover with a tea towel and, holding it in place, blitz until super- smooth.
Taste the soup and season to perfection. Divide between your bowls, and serve with those lovely loaded toasts on the side.

Nutrition Facts
Portion Size 495 g | ml
Amount Per Portion 361
1508
kcal
kilojoules
% Daily Value *
Total Fat 9.7g 12%
Saturated Fat 2.6g 13%
Sodium 452mg 20%
Total Carbohydrate 55g 20%
Dietary Fiber 10g 37%
Sugar 7.5g
Protein 18g 36%
Vitamin D 0mcg 0%
Calcium 454mg 35%
Iron 6.3mg 35%
Potassium 1205mg 26%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 322 mcg 36%
Thiamin [B1] 0.391 mg 33%
Riboflavin [B2] 0.56 mg 43%
Niacin [B3] 6.362 mg 40%
Pantothenic acid [B5] 1.057 mg 21%
Vitamin B6 0.765 mg 45%
Cobalamin [B12] 0.287 mcg 0%
Floate [B9] 155.688 mcg 0%
Vitamin C 111.906 mg 124%
Vitamin D 0 mcg 0%
Vitamin E 4.017 mg 27%
Vitamin K 426 mcg 355%
Betaine 44.591 mg 0%
Choline 41.384 mg 8%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 55.1 g 20%
Sugars 7.5 g 15%
Dietary fiber 10.4 g 37%
Carbohydrate 36.8 g 0%
Net carbs 47.6g
Aminoacids
Nutrient Amount DV
Alanine 0.331 g 0%
Arginine 0.474 g 0%
Aspartic acid 1.02 g 0%
Cysteine 0.095 g 0%
Glutamic acid 1.252 g 0%
Glycine 0.339 g 0%
Histidine 0.236 g 0%
Isoleucine 0.314 g 0%
Leucine 0.467 g 0%
Lysine 0.373 g 0%
Methionine 0.086 g 0%
Phenylalanine 0.338 g 0%
Proline 0.342 g 0%
Serine 0.331 g 0%
Threonine 0.282 g 0%
Tryptophan 0.078 g 0%
Tyrosine 0.206 g 0%
Valine 0.352 g 0%
Minerals
Nutrient Amount DV
Calcium 454.4 mg 35%
Copper 0.51 mg 56%
Fluoride 0 mcg 0%
Iron 6.33 mg 35%
Magnesium 129.7 mg 31%
Manganese 2.33 mg 101%
Phosphorus 354.08 mg 28%
Potassium 1205.41 mg 26%
Selenium 14.89 mcg 27%
Sodium 451.66 mg 20%
Zinc 2.21 mg 20%
Other
Nutrient Amount DV
Water 406.25 g 0%
Ash 5.568 g 0%