Leek, potato and white bean soup
50 min · 13 g protein · 258 cals / serving
Silky leek and potato soup with two tins of white beans blended in, so it is creamy without any cream, with more protein and fiber than the classic. Finished with a swirl of yogurt, a crack of pepper and lots of chives.
Ingredients
- 1 tbsp butter
- 3 large leek, sliced and washed
- 1 onion, chopped
- 2 cloves garlic, sliced
- 300 g russet potatoes, floury, peeled and diced
- 2 tins (400 g each) cannellini beans, drained and rinsed
- 1 liter vegetable broth
- 1/2 tsp dried thyme
- 1 bay leaf
- 200 ml skim milk
- 1/2 tsp salt
- 1 tsp black pepper
To serve
- 120 g nonfat Greek yogurt
- a small bunch fresh chives, snipped
Steps
- Melt the butter in a large pan over a medium-low heat. Add the leeks, onion and garlic with a pinch of the salt, cover and sweat for 10–12 minutes, stirring now and then, until very soft but not browned.
- Add the potatoes, beans, stock, thyme and bay leaf. Bring to the boil, then simmer, partly covered, for 15–20 minutes until the potatoes are completely tender.
- Remove the bay leaf, pour in the milk and blend until smooth with a stick blender (or in batches in a jug blender). Reheat gently without boiling, then season with the salt and pepper; how much salt it needs depends on your stock.
- Serve in bowls with a swirl of yogurt and plenty of chives.
Good to know
How do I clean leeks?
Slice them first, then swish the rings in a big bowl of cold water. The grit sinks; lift the leeks out with your hands rather than pouring them into a colander with it.
Chunky or smooth?
Blend half for a rustic soup with pieces of leek and potato, or all of it for a velvety one. The beans make it creamy either way.
Does it freeze?
Yes, for up to three months. Freeze it before adding the yogurt, and whisk well as it reheats.
Per
- Calories
- 58
- Protein
- (20%)
- 3 g
- Fat
- (13%)
- 1 g
- Carbohydrates
- (66%)
- 10 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 196 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 1549 kcal goes into the pot and 2890 g of ingredients comes out as about 2680 g of food: 58 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.