Heart-Healthy Potato Leek Soup
Warm, creamy, and nutritious, this Heart-Healthy Potato Leek Soup is a comforting bowl of goodness that's perfect for any time of year. Made with tender Yukon Gold potatoes, the delicate sweetness of sautéed leeks, and aromatic garlic, this low-sodium recipe is both wholesome and satisfying. Flavored with thyme and a hint of bay leaf, the soup is blended to a silky smooth texture and finished with low-fat milk for a lighter, yet indulgent feel. With fresh parsley providing a vibrant garnish, this dairy-light and vegetable-packed dish is a fantastic choice for those seeking heart-healthy dinner ideas without compromising on flavor. Ready in just an hour and easy to make, it's the ideal solution for a nutritious and flavorful meal the whole family will enjoy!
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Recipe Information
Ingredients
- 3 large leeks
- 2 tablespoons extra virgin olive oil
- 3 garlic cloves
- 4 medium Yukon Gold potatoes
- 6 cups low-sodium vegetable broth
- 1 bay leaf
- 1 teaspoon thyme
- 1 cup low-fat milk
- 0.5 teaspoon sea salt
- 0.5 teaspoon black pepper
- 3 tablespoons fresh parsley
Instructions
Begin by cleaning the leeks thoroughly: Remove the dark green tops and root ends. Slice the leeks in half lengthwise, then slice them crosswise into 1/4-inch half-moons. Rinse them in a colander to remove any dirt or grit.
Heat the olive oil in a large pot over medium heat. Add the sliced leeks and sauté for about 5 minutes, or until they begin to soften.
Mince the garlic cloves. Add them to the pot with the leeks and continue to sauté for an additional 2 minutes until fragrant.
Peel and dice the Yukon Gold potatoes into 1/2-inch cubes. Add them to the pot, stirring to combine with the leeks and garlic.
Pour in the low-sodium vegetable broth and add the bay leaf and thyme. Increase the heat to bring the mixture to a boil.
Once boiling, reduce the heat to low and let the soup simmer for about 20-25 minutes or until the potatoes are tender.
Remove the bay leaf and use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup in batches to a blender, blending until smooth and returning it to the pot.
Stir in the low-fat milk, season with sea salt and black pepper to taste, and gently reheat over low heat without boiling.
Chop the fresh parsley and use it to garnish each serving of soup. Serve warm.
Nutrition Facts
Calories |
1343 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.3 g | 45% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 19 mg | 6% | |
| Sodium | 2277 mg | 99% | |
| Total Carbohydrate | 238.6 g | 87% | |
| Dietary Fiber | 20.4 g | 73% | |
| Total Sugars | 40.2 g | ||
| Protein | 32.0 g | 64% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 814 mg | 63% | |
| Iron | 19.3 mg | 107% | |
| Potassium | 5619 mg | 120% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
