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 Potato leek soup is nutritious and easy enough to cook at home that even novice chefs will be successful. Enjoy with bread and almond butter for a hearty lunch at the office that will last you through the afternoon. You’ll get a balanced meal with lots of nutrients for the calories. If you’d like more or fewer calories, adjust the amount of almond butter - it’s the most calorie-dense part of the meal. Potato Leek soup (see recipe below), about 1 ½ cups Whole grain bread, 1 slice Almond Butter (or other nut or seed butter), 1 Tablespoon
Nutrient data derived from: U.S. Department of Agriculture, Agricultural Research Service. 2006. USDA Nutrient Database for Standard Reference, Release 19. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/nutrientdata Potato Leek Soup 4 medium-sized leeks, cut in half lengthwise, wash well, and slice thinly 4 medium-sized potatoes, peeled and diced 6 cups homemade chicken broth, vegetable broth, or water 1 tsp salt salt and pepper to taste Combine the leeks, potatoes, broth, and 1 tsp salt in a large saucepan. Boil the mixture and reduce heat to low. Simmer for 20 minutes or until the potatoes are tender. If you are using a crock pot, combine the leeks, potatoes, broth and 1 tsp salt in the slow cooker and cook on low for 5-7 hours, making sure broth covers the vegetables. When the cooking is complete, finish by mashing the vegetables with a potato masher or puree using an immersion mixer or blender. Add pepper and more salt to taste. Cooking Tips: Boost the nutrient profile even higher by adding some leafy greens such as spinach or sorrel. Wash about 2 cups of greens and add during the last hour of crock pot cooking or during the last half of simmering on the stove top. Make the soup creamier by adding ½ - 1 cup of heavy cream and 1 Tablespoon of butter after you’ve pureed the soup. Remember, this will add a bit of fat and saturated fat! |
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