Creamy Potato-and-Leek Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
12%
Creamy Potato-and-Leek Soup
45 min.
6
116kcal

Suggestions

Ingredients

  •  bay leaf 
  • 0.1 teaspoon pepper black
  • tablespoon canola oil 
  • cup parsley fresh divided chopped
  • teaspoon thyme leaves fresh chopped
  • cups leek thinly sliced ( 3 large)
  • 1.5 cups potatoes red peeled thinly sliced quartered
  • 0.8 teaspoon salt 
  • ounces spicy tofu firm reduced-fat
  • cups water 

Equipment

  • food processor
  • frying pan
  • blender
  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium-high heat.
  2. Add leek, and saut 5 minutes. Reduce heat to medium; add potato, 1/2 cup parsley, thyme, salt, and bay leaf. Cook 15 minutes, stirring occasionally.
  3. Add water, and bring to a boil. Cover, reduce heat, and simmer 20 minutes. Discard bay leaf.
  4. Combine 2 cups potato mixture and tofu in a blender or food processor, and process until smooth. Return the pured potato mixture to pan. Stir in 1/2 cup parsley and pepper. Cook for 5 minutes or until thoroughly heated.

Nutrition Facts

Calories116kcal
Protein14.88%
Fat29.25%
Carbs55.87%

Properties

Glycemic Index
26
Glycemic Load
3.71
Inflammation Score
-9
Nutrition Score
14.313043464785%

Flavonoids

Apigenin
21.55mg
Luteolin
0.26mg
Kaempferol
2.53mg
Myricetin
1.68mg
Quercetin
0.23mg

Nutrients percent of daily need

Calories:115.95kcal
5.8%
Fat:3.96g
6.09%
Saturated Fat:0.37g
2.32%
Carbohydrates:17.02g
5.67%
Net Carbohydrates:14.49g
5.27%
Sugar:3.88g
4.31%
Cholesterol:0mg
0%
Sodium:326.52mg
14.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.53g
9.07%
Vitamin K:208.11µg
198.2%
Vitamin A:2344.44IU
46.89%
Vitamin C:26.13mg
31.68%
Manganese:0.48mg
24.18%
Folate:75.72µg
18.93%
Iron:3.04mg
16.88%
Vitamin B6:0.25mg
12.49%
Calcium:110.21mg
11.02%
Fiber:2.54g
10.16%
Magnesium:36.25mg
9.06%
Copper:0.17mg
8.74%
Vitamin E:1.3mg
8.7%
Potassium:303.64mg
8.68%
Vitamin B1:0.08mg
5.16%
Phosphorus:48.83mg
4.88%
Vitamin B3:0.71mg
3.55%
Vitamin B2:0.04mg
2.59%
Vitamin B5:0.22mg
2.19%
Zinc:0.3mg
2%
Selenium:1µg
1.42%
Source:My Recipes