30-Minute Leek Soup
30-Minute Leek Soup - Warms from the inside
Healthy, because
Even smarter
Nutritional values
Leeks are a vegetable particularly rich in zinc and have other valuable ingredients to offer that support our immune defenses.
Instead of cream, the leek soup can simply be prepared with coconut milk. This not only gives the soup a light coconut note, but additionally transforms the dish into a vegan version. As a substitute for the Parmesan, you can sprinkle some yeast flakes over the soup.
(Percentage of daily recommendation)
| Calorie | 360 cal. | (17 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 64.1 μg | (107 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 151 μg | (50 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 905 mg | (23 %) | ||
| Calcium | 231 mg | (23 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 12.3 g | |||
| Uric acid | 117 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 18 ozs floury potatoes
- 2 stalks Leeks
- 1 garlic clove
- 1 sprig thyme
- 2 Tbsps olive oil
- 28 ozs Vegetable broth
- 7 ozs Whipped cream
- salt
- peppers
- Nutmeg
- 1 tsp butter
- 1 oz Parmesan
Kitchen utensils
Preparation steps
Peel, wash, and dice the potatoes. Clean leeks and wash thoroughly; cut off a piece about 4-inches long from light green parts, cut into fine rings, and set aside, cut remaining leeks into wider rings. Peel and finely chop garlic. Wash thyme sprig and shake dry.
Heat oil in a saucepan. Sauté leek, garlic and thyme for 5 minutes over medium heat. Add broth and cream, add potatoes, season everything with salt, pepper and 1 pinch of freshly grated nutmeg and simmer on low heat for about 15 minutes until potatoes are soft.
Meanwhile, heat butter in a small frying pan. Sauté fine leek rings in it for 5 minutes over medium heat and season lightly with salt.
Remove the thyme from the soup. Puree soup finely with a hand blender and season to taste. Finely grate the cheese. Pour leek soup into shallow bowls and garnish with leek rings and cheese.
