Skip to client sign inSkip to content Skip to footer

Eating well

February 02, 2015

Healthy recipe: Potato leek soup

The flavour of this classic soup is simple yet wonderful, and you’d never guess it’s both low-fat and low-sodium.

Be sure to wash the leeks well, to get out all the grit.

Ingredients:

2 tsp vegetable oil 10 mL
3 leeks, white and light green parts only, thinly sliced 3
2 celery stalks, thinly sliced 2
¼ tsp black pepper 1 mL
4 cups peeled and diced baking or yellow-fleshed potatoes (about 3 large potatoes) 1 L
2 cups low-sodium vegetable or chicken broth 500 mL
1 cup water 250 mL
2 cups 1% milk 500 mL
2 tbsp freshly squeezed lemon juice 30 mL
  black pepper to taste  

Directions:

  1. In a large pot, heat vegetable oil over medium heat. Add leeks, celery and 1 mL (¼ tsp) pepper and cook, stirring often, for 5 minutes or until leeks are tender.
  1. Add potatoes, broth and water; cover and bring to a boil over high heat. Reduce heat to medium-low and boil gently, covered, for 15 minutes or until potatoes are soft. Remove from heat.
  1. In a blender, in batches, or with an immersion blender, purée about half of soup until smooth. Return to pot.
  1. 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 pepper.

Makes six servings

Nutrition per serving

Calories 159
Total fat 3 g
Saturated fat 1 g
Cholesterol 4 mg
Sodium 95 mg
Carbohydrates 28 g
Fibre 3 g
Protein 7 g
Potassium 718 mg

Have a sandwich with your soup! Try these Cajun pile-ups with pepper sauce, from the Diabetes Association of Canada.

Soup recipe © Emily Richards, PH Ec. Reprinted with permission from the Heart and Stroke Foundation.

Related articles