Creamy Leek and Potato Soup Recipe - Healthnut Nutrition (2024)

FAQs

What is the nutritional value of potato leek soup? ›

The reasons are usually two: you didn't season your soup at all, worrying it might be too salty because of the leeks; or you added to much water for the stock.

Potatoes are delicate in that they can be over mashed and over blended. This causes their starches to be released and turn into a gluey, gummy mess. Blend until just smooth, then stop.

Leeks may protect against certain types of cancer

Studies suggest that people who regularly eat leeks and other allium vegetables may have up to a 46 percent lower risk of gastric cancer than people who don't eat them, but further studies are needed to be sure. Leeks may also protect you from colorectal cancer.

Leeks are rich in flavonoids, especially one called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties, as well as other health benefits. Definite proof of these health benefits of leeks will depend upon future studies with humans.

Avoid leeks with cuts or bruises. The dark green tops of leeks should look fresh. Avoid leeks with yellowing or wilting tops. Choose smaller, younger leeks when you want to eat them uncooked.

Additionally, research has found that leeks may help reduce inflammation throughout the body by inhibiting certain enzymes linked with inflammation. When preparing leeks for cooking it is important to give them a good cleaning first since dirt tends to accumulate between their layers.

In terms of what's good for you, both leeks and green onions have tons of vitamins and nutrients, but overall, leeks are more nutrient dense, with more fiber, and much more of manganese, Vitamin K, Beta Carotene & Iron.

Cornstarch. Cornstarch is a very effective thickener, and a little bit can go a long way.

How can I thicken my leek and potato soup? ›

Add flour or cornflour

Put a tablespoon of either into a small bowl and stir in 2-3 tbsp of the soup until you have a smooth mixture. Stir this back into the soup and bring it to a simmer. Cook for a few minutes to allow the starch granules to burst to thicken, and to cook out any flour flavour.

Season them before roasting to really bring out their flavor. If you season only at the end, your soup will just taste salty — not flavorful. Why has my leek and potato soup turned brown? Your leek and potato soup may turn brown if your potatoes have oxidized.

Leeks, like many other vegetables, are best eaten raw because they tend to lose their beneficial properties once cooked.

Health Benefits Of Potato And Leek Soup

Rich In fiber: Both potatoes and leeks are considered fiber rich food, aiding digestion and promoting a healthy gut microbiome, which may help prevent constipation and maintain bowel regularity.

Potatoes (and soups) are satiating! Fiber-packed potatoes help to keep you feeling fuller for longer; maintain a healthy weight and heart with potatoes as they are naturally fat, cholesterol, and sodium free.

Leek is richer in some vitamins and minerals compared to onion. In 100 grams of leeks, there are 2.1 g of iron — 10 times more than the amount found in onions. AgroWeb.org data on onions and leeks show that the calcium content of leeks is higher, with the exception of green onions.