Wednesday, 14 October 2015

Creamy Potato Leek Soup

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A healthy and guilt free soup made with simple ingredients.

This cream free soup is thickened with potato and cauliflower leaving unwanted saturated fat & cholesterol behind without compromising the creamy texture making this a heart healthy soup for all.


1 1/2 cups cauliflower (approx 1/2 small head of cauliflower ) 
3 cups yukon potatoes ( approx 4 small potatoes ) 
1 carton of veggie stock ( approx 1000ml or 4 cups )
1 large leek
1 small yellow onion
3 cloves of garlic ( large )
2 tsp vegan butter or oil 
Fresh thyme
Crushed red pepper flakes
Salt & pepper to taste
**use organic when possible**
Yields approx 5 one cup servings


Remove the cauliflower from its stem and cut the florets into pieces, peel the garlic and place both in a pot with about 2 cups of veggie stock & boil till tender. When done use a hand blender or a mixer ( I used my Vitamix ) to purée till smooth. Set aside.

Rinse the same pot out or use a new one.

Peel and cut the potatoes into small cubes and add them to the pot with the remaining veggie stock ( add more water or stock if needed ) cook till almost tender. 

**note--you can cook cauliflower & potato together in the same pot. I did them separate only because I  wanted just the pieces of potato to add back into the soup at the end. Leaving the cauliflower contributing to the creamy texture.

While the potato cooks heat a pan on medium to low heat with the butter or oil.
Dice the onion, wash and then cut the leek length wise in half and slice each half into small slices, add both to the hot pan. Cook for about 5 minutes and remove from the heat ( careful not to burn the leek ) 

Once potatoes are cooked remove about 1 cup of potato from the liquid into a separate bowl and set aside. 
Purée the remaining potatoes either with hand blender or mixer ( just like the cauliflower ) 
Add the cauliflower purée, the potato purée, potato pieces and the leek & onion mix all together with some thyme, salt & pepper. Heat and serve. 
For a little kick top with some crushed red pepper flakes and garnish with some crunchy chopped green onion.

Tip>> ingredients do not have to be exact when it comes to making soup. After all it's soup :) You can even make it thinner or thicker. As for the spices, add in more or less and/or substitute them all together. Whatever satisfies your taste buds. 

Cholesterol: Did you know that our bodies make cholesterol naturally and that the only foods that contain cholesterol are animal foods? Yes that means all plant based foods are free of cholesterol. 
To help keep your cholesterol in check, try not to consume more than 300 mg per day ( for the healthy person )  Did you know Just one egg with yolk is about 200ml. Those with family history of heart disease your health care practitioner would be the best to talk too. 
Have you got your numbers checked lately? 

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