Eat the seasonal leek whilst you can
As the weather turns autumnal, the soup season is upon us once more and what better soup to start with than the lovely Leek and Potato soup. Leeks are in season at present and they are delicously crisp and fresh, ideal to pack in all that nutirient rich Iron and folate. Whilst they are not antibacterial like garlic – they do have cancer fighting properties so great to include in your veg box. Leeks are particularly good in a soup where you can harness all of its flavour and essence in the liquid.
They do not have the same antibacterial properties of garlic, but they do have similar cancer fighting benefits and they stabilize blood sugar much like onions. Leeks are also high in iron and folate.
Recipe for Leek & Potato Soup
2 leeks, finely shredded, white & green parts
4 large rooster potatoes, peeled and diced
2 shallots, finely diced
750ml vegetable stock
A pinch of salt (0.25g)
4 sticks of celery – finely diced into ½ cm cubes
2 shallots, finely diced
1 tsp finely chopped garlic
5 bay leaves
25g unsalted butter
1 tsp salt or to taste
Pinch of black pepper
Splash double cream
In a large pan, melt the butter then add the bay leaves, shallots, celery, and garlic and cook for 15 minutes without colouring but softened. Now add the leeks and cook for a further 15 minutes, stirring gently from time to time before adding the potatoes. Cook for a further 5 minutes.
Now add the stock and bring to the boil. Once boiling, turn down to a gentle simmer and cook for 35-40 minutes or until the potatoes are tender to breaking up in the liquid.
Remove from the heat and liquidise the soup very gently; or if you prefer a little more texture then use a potato masher to lightly mash the solid vegetables.
Return to the heat; add the black pepper, stir and check the seasoning level, salt etc… now add the cream and serve with some fresh crusty bread.
Cooks tip 1:
Cut the leeks lengthways from the top and fan open to ensure you wash out the grit from the top part of the leaves.
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.