- Cooking time: 120 minutes
- Portion: 1 person
Ingredients:
- One medium onion, chopped
- One leek, finely chopped
- One tablespoon. olive oil
- One medium potato (Maris Piper if possible)
- 350ml of vegetable broth
- 40ml of single cream (optional)
- 40ml of milk
And that is how change happens, one gesture, one person, one moment at a time.
– Libba Bray
Energy value
- calories 140kcal
- proteins 20g
- fats 1.7g
- carbohydrates 2.5g
Preparation
- Heat the oil in a medium saucepan and add the chopped onion and half of the finely chopped leek.
- Cook gently for about 10 minutes until the onion is soft.
- Chop up the potatoes and add to the saucepan.
- Cook for a further 3 minutes, stirring continuously.
- Add the water and bring it to a boil.
- Cover the saucepan and simmer for about 10 minutes (or until the potatoes and leek are soft).
- Allow the contents to cool to room temperature.
- Pour the contents into the smoothie maker and blend for about 30 seconds or until smooth. Add more broth or hot water if required.
- Pour back into the saucepan and add the remaining chopped leek. Cook on gentle heat for about 10 minutes, stirring often.
- Add in the cream and milk and stir while reheating gently.
- Season with salt and pepper if required. Serve.
Nutrition Benefits
- Leeks are part of the onion and garlic family and offer a vast array of Nutrition benefits. Leeks are high in the antioxidant polyphenol and the flavonoid kaempferol, which play a part in protecting our blood vessels and cells from damage. The allicin found in leeks can help fight dangerous free radicals in your body. Leeks are also low in calories yet help to make you feel full. Leeks also contain high levels of vitamins K and A.
- Potatoes support heart Nutrition. They are high in fibre and low in cholesterol, rich in potassium, iron, vitamin B-6 and vitamin C. So not only do they taste great, but they are also suitable for our Nutrition. The fibre content found in potatoes helps keep us feeling fuller for longer
