Recipes

Ingredients

• 250g Potatoes, peeled and cut into 2 inch chunks
• 2 Leeks, trimmed and sliced into 2cm discs
• 1 medium onion, peeled and sliced
• 2 vegetable stock cubes
• 1.2 litres boiled water for the stock
• 1 teaspoon ground black pepper
• 1 tablespoon olive or vegetable (rapeseed) oil
• Pinch of salt to taste if needed (optional)

Utensils

• Chopping board
• Kitchen scales
• Knife
• Large saucepan
• Measuring jug
• Vegetable peeler
• Wooden spoon

Step 1

In a large saucepan, heat the oil and add the onions, leeks and potatoes

Step 2

Cook for 3-4 minutes until the leeks and potatoes start to soften

Step 3

Dissolve the vegetable stock cubes into 1.2 litres of freshly boiled water and add to the pan

Step 4

Season with the pepper, stir well and bring to the boil

Step 5

Reduce the heat to a simmer and cook without a lid on the pan for around 20 minutes or until the vegetables are tender

Step 6

Towards the end of cooking, give it a taste and add a pinch more salt if needed

Each portion provides on average

Energy 414kj 99kcal 4.95%

Fat 5.05g 7%

Saturates 0.32g 2%

Carbohydrates 13.8g 14%

Sugars 2.7g 3%

Salt 1.6g 27%

Protein 2.37g Low

Fibre 2.55g Med

Food Value

Calcium

Phosphorus

Potassium

Sodium

Magnesium

Iron

Zinc

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

Folate

Increase the Veg

Soups are a great way of getting more veg into our diets. Easy to make with many different low cost ingredients. Unlike when vegetables are boiled to cook and the liquid is then poured away. Any vitamins and minerals that have leeched into the water during cooking in soup are retained and eaten.

Antioxidant and Anti-inflammatory Benefits

Leeks, onions and garlic all belong to the same family and when cut or crushed produce an active ingredient called Allicin. This is known to have antioxidant and anti-inflammatory benefits.

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