Your Recipe

Vegan Leek & Potato Soup

Ingredient Amount Calories
Leeks 550g 336kcal
Potatoes, raw, flesh and skin 400g 308kcal
Cashew 100g 553kcal
Olive oil 53.2g 470kcal
Thyme dried 1.82g 5kcal
Vegetable broth 220g 11kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

EQUIPMENT
1 large saucepan
1 Frying pan
1 handheld blender or blender
INGREDIENTS

400 g leeks
400 g potatoes
2 Tbsp olive oil
1.25 litre vegetable stock
2 tsp dry thyme
100 g unsalted cashews
250 ml soya cream
salt & pepper
TOPPINGS:
2 Tbsp olive oil
150 g leeks
croutons
extra soya cream
INSTRUCTIONS

Cut the leeks into fine slices. Peel and cut the potatoes into small dice.
Heat 2 Tbsp of olive oil in a large saucepan. Add the sliced leeks and diced potatoes. Fry gently for 5mins until the leeks start to soften.
Add the vegetable stock, dry thyme and cashews. Bring to the boil, then reduce the heat to medium and cook uncovered for 20-25 minutes.
If you are making the toppings, cut 150g / 5.3oz of leeks into thin slices. Add 2 Tbsp of olive oil to a frying pan. Add the leeks to the pan and fry the leeks under medium heat until soft while the soup is cooking. When done, season to taste with salt and pepper.
Once the soup vegetables are cooked, liquidise the soup with a handheld immersion blender or a regular blender.
Add the soya cream and season to taste with salt and pepper. You can adjust the texture of the soup by adding a bit more vegetable stock if needed.
Serve the soup topped with the sautéed leeks, croutons and some soya cream.

Nutrition Facts
Portion Size 221 g | ml
Amount Per Portion 280
1173
kcal
kilojoules
% Daily Value *
Total Fat 17g 21%
Saturated Fat 2.6g 13%
Sodium 133mg 6%
Total Carbohydrate 30g 11%
Dietary Fiber 3.7g 13%
Sugar 5.3g
Protein 5.9g 12%
Vitamin D 0mcg 0%
Calcium 75mg 6%
Iron 4mg 22%
Potassium 568mg 12%
* 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 81.06 mcg 9%
Thiamin [B1] 0.189 mg 16%
Riboflavin [B2] 0.068 mg 5%
Niacin [B3] 1.306 mg 8%
Pantothenic acid [B5] 0.491 mg 10%
Vitamin B6 0.486 mg 29%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 73.664 mcg 0%
Vitamin C 24.515 mg 27%
Vitamin D 0 mcg 0%
Vitamin E 2.299 mg 15%
Vitamin K 60.895 mcg 51%
Betaine 0.142 mg 0%
Choline 17.044 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 30.3 g 11%
Sugars 5.3 g 11%
Dietary fiber 3.7 g 13%
Carbohydrate 29.9 g 0%
Net carbs 24.9g
Aminoacids
Nutrient Amount DV
Alanine 0.249 g 0%
Arginine 0.493 g 0%
Aspartic acid 0.748 g 0%
Cysteine 0.104 g 0%
Glutamic acid 1.192 g 0%
Glycine 0.257 g 0%
Histidine 0.122 g 0%
Isoleucine 0.225 g 0%
Leucine 0.4 g 0%
Lysine 0.298 g 0%
Methionine 0.098 g 0%
Phenylalanine 0.263 g 0%
Proline 0.238 g 0%
Serine 0.314 g 0%
Threonine 0.218 g 0%
Tryptophan 0.073 g 0%
Tyrosine 0.154 g 0%
Valine 0.304 g 0%
Minerals
Nutrient Amount DV
Calcium 75.17 mg 6%
Copper 0.55 mg 62%
Fluoride 0 mcg 0%
Iron 4.02 mg 22%
Magnesium 90.7 mg 22%
Manganese 0.84 mg 37%
Phosphorus 170.63 mg 14%
Potassium 567.86 mg 12%
Selenium 4.51 mcg 8%
Sodium 133.21 mg 6%
Zinc 1.3 mg 12%
Other
Nutrient Amount DV
Water 165.74 g 0%
Ash 2.422 g 0%