Heart Healthy Potato-Leek Soup

Potato-leek soup is one of those dishes that sounds so healthy – until you look at the ingredients.  By the time you add cream, butter, and chicken broth a lowly potato has been turned  into an artery clogging dinner. Makes you wonder if some sort of evil scientist was involved!

I love creamy foods as much as anyone, but I’m not crazy about all that fat and salt. So I designed a heart healthy potato-leek soup.

Slice 1 large leek, and peel and chop 4 medium potatoes and 1 large carrot. Heat about 1 Tbsp olive oil in a large saucepan or Dutch oven over medium heat. Saute the vegetables until soft but not browned, about 5 minutes.

Add 6 cups of low-sodium vegetable broth (you could use low-fat chicken broth if you preferred), 1/2 tsp celery seed, 1/8 tsp ground red pepper and salt and pepper to taste. Bring to a boil, reduce heat, cover and cook 15-20 minutes or until the vegetables are cooked through. Stir 2 tsp red wine vinegar into the soup (vinegar loves potatoes and boosts flavor in potato dishes of all types).

Mix together 2 Tbsp of flour and 1/2 cup of non-fat sour cream. Quickly stir into soup and serve.

Since I prefer my potato soup to be both creamy and chunky, I used 2 russet potatoes and 2 yellow potatoes. The russets basically fall apart while cooking, lending a creamy texture. The yellow potatoes hold together. You could use all russets or all yellow, either work great. Adding just a little bit of sour cream gives the soup that nice, creamy mouthfeel without adding all the fat of cream and butter. Makes 4 hearty servings.

This recipe is from my cookbook, The New Contented Heart Cookbook – Recipes for a Healthy Heart. It’s on sale this month – 30% off (only $7 each).

The New Contented Heart Cookbook

Nutrition info for each serving (about 1 1/2 cups): 247 calories, 3 grams of total fat, 0 grams saturated fat, 5 mg cholesterol, 200 mg sodium, 48 grams carbohydrates, 3 grams fiber, 7 grams protein.

Most canned Potato-Leek soups and many Potato-Leek Soup recipes have up to 6 grams of saturated fat (30% DV) and 580 mg sodium (24% DV).

Related Posts Plugin for WordPress, Blogger...

About the Author

Renee Pottle, an author and heart-healthy educator, loves to explore and write about the Mediterranean Diet. She blogs at SeedToPantry.com and HestiasKitchen.com.

Comments are closed.

%d bloggers like this: