This unique soup provides a high protein, high energy meal with the health benefits of leeks. It is naturally low in fat and sodium, cholesterol free and high in fiber. It is an excellent meal especially for anyone with heart disease, or for the whole family as it is a mild tasting soup.
TYPE: Lunch, Dinner
PREP TIME: < 45 mins
SERVINGS: not set, make according to personal needs
- Refined Sugar-free
- Potatoes (organic)
- Leeks (organic)
- Brown/Green Lentils (organic) OR Sprouted Lentils
- Lemon (organic)
- Coriander Seed or Ground (organic)
- Black Pepper (organic)
- Sea Salt (unrefined)
- Pots, medium and large
- High Powered Blender (ex: Vitamix or NutriBullet)
- Rinse a desired amount of lentils (about 1 - 2 cups), place into a medium or large pot, cover with about double water and begin cooking on high. Once lentils reach boiling, turn down the heat to low and simmer covered for about 30 minutes.
- Fill the base of a large pot with some water (about two inches thick) and begin heating on high, covered.
- Wash the leeks (3 - 4), trim the ends of the bulbs, and cut in half. Place the leeks into the large pot with water. Turn down the heat and simmer on low for about 10 minutes. This will steam the leeks in a way to minimize nutrient loss.
- Wash the potatoes (4 - 6), peel if desired, and cut into halves. Place into a medium or large pot (depending on how many potatoes you are making) and fill with water just enough to barely cover. Bring to a boil, and turn down the heat to low-medium cooking covered for 15-20 minutes.
- Once the leeks are steamed, transfer them to your blender with the water they were in. (Depending on the size of your blender, you may need to do it in two portions.) Add in some coriander seeds (about 1 tsp), black pepper and salt. Blend on high until a smooth consistency is reached. Transfer the mixture back into the large pot.
- Once the lentils are done, transfer to your blender with any water that may be leftover Add more water if needed to blend smoothly. Blend on high until a smooth consistency is reached. (May need to do in two or more portions.)
- Once the lentils are blended, transfer the puree to your large pot with the pureed leeks.
- Wash your lemon, and squeeze its juice fully. Strain or remove any pits and add the juice to your soup mixture. Stir everything well and taste. At this time sprinkle in some more pepper and/or salt, or your favorite spices, as well as water to thin out if needed.
- Once your potatoes have cooked to desired softness, drain the water and place desired portions of cut up or slightly mashed potatoes into your meal bowl(s).
- Pour some of the soup mixture on top, and enjoy.
Meal Nutritional Benefits
- good source of (in descending order): vitamin C, vitamin B6, copper, potassium, manganese, tryptophan and fiber (with skin)
- offer protection against cardiovascular disease and cancer, help lower blood pressure, and aid in building new body cells
- for more information, visit the potatoes detailed overview from World’s Healthiest Foods
- Contain many of the same beneficial nutrients as onions and garlic as they are from the same plant family
- good source of (in descending order): manganese, vitamin C, iron, folate and vitamin B6
- lower LDL cholesterol and raise HDL cholesterol, stabilize blood sugar levels and help protect against various cancers
- for more information, visit the leeks detailed overview from World’s Healthiest Foods
- good source of (in descending order): molybdenum, folate, fiber, tryptophan, manganese, iron, protein, phosphorus, copper, vitamin B1 and potassium
- protect against digestive disorders and help maintain regularity through their high fiber content
- regulate blood sugar levels, help decrease cholesterol, help promote a healthy heart and protect against cardiovascular disease
- help prevent anemia due to a good iron content and enhance overall good health
- for more information, visit the lentils detailed overview from World’s Healthiest Foods
Coriander Seeds (Cilantro):
- known as the anti-diabetic plant and also helps with lowering cholesterol
- rich in various vitamins, minerals and antioxidants
- contains anti-bacterial properties and enhances overall health
- for more information, visit the coriander/cilantro detailed overview from World’s Healthiest Foods
- adds a great taste to the soup
- good source of: manganese, vitamin K, iron and fiber
- helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
- also contains antibacterial and antioxidant properties
- for more information, visit the black pepper detailed overview from World’s Healthiest Foods
Unrefined Sea Salt:
- Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
- Alkalizing to maintain proper acid/alkaline body balance
- Has helped to promote optimal health in civilizations for centuries