This high protein leek and potato soup is a twist on the more traditional (heavier on the potatoes) Irish recipes. The addition of butterbeans and lentils and serving option of Greek yogurt and seeds ups the nutrient content of the meal significantly.
One of the most underrated veggies in the garden plot (or supermarket shelves). Leeks, which are stalks from an onion-like plant in the allium family of vegetables, are full of flavonoid antioxidants, minerals and vitamins. A serving will provide a hefty dose of vitamin K, manganese, vitamin B6, iron, folate and vitamin C.
The presence of vitamin B folate (folic acid) also means that they are good for our hearts. This wonder vitamin helps regulate the homocysteine amino acids in the body and as the levels of folic acid are roughly the same throughout the whole leek.. You'll learn more about the importance of homocysteine in my Cholesterol event.
Leeks are also a super food for helping fight infection. When sliced, certain antioxidants in leeks turn into allicin. You may have heard of this compound in garlic. It's anti-bacterial, anti-fungal and anti-viral so it's a great ingredient to help us fight infections. Just what we need at this time of the year.
2 large leeks (sliced)
2 gloves garlic (minced)
1 stalk celery (chopped)
1 large potato (chopped)
1 tin Butterbeans (drained)
1 cup Red lentils (190g) (rinsed)
Chicken or vegetable stock
1 tbs olive oil
Lots of black pepper and add salt to your taste
1 tbs Fat Free Greek Yogurt
1 tbs mixed seeds
Sauté leeks and garlic in 1 tbs oil. Add in the celery and cook gently for another minute.
Add in the the other ingredients.
Cover with stock.
Bring to the boil and simmer until soft (about 30 mins).
Blitz (nice to leave a few lumps).
Top with 1 tbs Greek Yogurt and seeds.
I've also added some cooked quinoa on top or stirred in some shredded chicken or ham.
Nutritional Data for one portion topped with greek yogurt
Calories per portion 240
Average portion size 550gms