Leek and Potato Soup

The weather has been unpredictable lately — snowy and cold one day then slushy and warm the next. Regardless of the temperature, one thing has remained constant, and that’s my desire for soup. The winter months have always made me crave this warm and comforting meal, and that hasn’t changed this year! Their ease and versatility are also a great selling point. I de!ided to start off 2019 with a classic: leek and potato!

Both leeks and potatoes are crops that keep well long after harvest. The farm has settled into a quiet rhythm for these next few months, but we do still have a few veggies kicking around the barn. I rescued a bundle of leeks and a handful of potatoes to pair with leftover veggies from my fridge and then hit the kitchen!

When preparing the potatoes, I washed them thoroughly then removed any eyes and marks, otherwise leaving the skin intact. As with many fruits and vegetables, the skin houses the majority of the nutrients, particularly the fibre! When it comes to leeks, many consumers are not aware of their nutrition content. Are you? Just in case, I’ll fill you in! Leeks contain an incredibly high amount of Vitamin K, a fat-soluble vitamin that helps our bodies heal wounds, and maintain the health of blood vessels and bones. Because it’s fat-soluble, it’s best absorbed when paired with fat. In this recipe, both the butter and the milk/cream contribute fat. Pretty neat, hey?

Overall, this soup is flavourful, creamy, and satisfying. It makes the perfect lunch for a chilly weekend, or a quick and easy dinner for those busy weeknights. Give it a try and let me know what you think!

Leek and Potato Soup.jpg

Prep Time: 10 minutes

Cooking Time: 25 minutes

Makes: 4 – 6 servings

Ingredients

1 tablespoon cooking oil or butter

3 large leeks*, white parts sliced into coins

2 cloves garlic, minced

1 bell pepper, diced

1 large carrot, diced (or 1 cup frozen diced carrots)

2 stalks celery, diced

½ teaspoon paprika

½ teaspoon dried thyme

¼ teaspoon pepper

¼ teaspoon salt

4 cups low-sodium vegetable stock

4 medium potatoes, cubed

½ cup milk or cream

Directions

  1. Heat oil or butter in a medium stock pot over medium heat. Add one small piece of leek and wait for it to start to sizzle.

  2. Once sizzling, add the rest of the sliced leeks. Cook for 3 minutes or so, stirring frequently, until leeks are softened.

  3. Add minced garlic and other diced vegetables. Cook for another 3-4 minutes, again stirring frequently.

  4. Next, add herbs and spices, mixing until all vegetables are evenly coated. Cook for another 1-2 minutes.

  5. Add the vegetable stock and the potatoes and bring to a boil. Once boiling, reduce heat to medium-low (maintaining a gentle simmer) and cook for approximately 20 minutes.

  6. Once potatoes are softened, remove soup from heat. Blend the soup using an immersion blender or upright blender until a creamy consistency is achieved. Add the milk or cream and stir to combine.

*Be sure to wash the leeks very thoroughly, as although they are pre-washed before being sold, dirt has a way of working its way inside of this tasty veggie!

Recipe created by Alex Chesney, RD

Late Summer Chowder

Cooler weather is approaching, the official start of autumn is around the corner, and soup season has arrived! I’m looking forward to being able to comfortably use the stove and oven again and put them to work cooking up the tasty fall recipes I have in mind. To start us off we’ve got a hearty, delicious, and easy chowder. Flavour is built by cooking the vegetables in stages, and coating them with a lovely combination of spices. A low-sodium vegetable broth and just a dash of salt at the end will ensure a hearty-healthy final bowl, and all the wonderful vegetables featured make for a soup that is satisfying and filling. Take advantage of these still-in-season vegetables combined with comfortable cooking temperatures and try this recipe today. Let me know what you think!

Soup to Share.jpg

Ingredients

1 tablespoon oil

1 red onion, diced

3 cloves garlic, minced

1 small jalapeno, diced (more or less, depending on spice tolerance!)

2 bell peppers, diced

2 cobs sweetcorn, cooked & removed from the cob

1 zucchini, diced

5 small red potatoes, cubed

1 teaspoon paprika, oregano, and parsley (each)

½ teaspoon thyme

2 tablespoons flour

3 cups low-sodium vegetable broth

1 cup milk

Salt & pepper, to taste

Directions

  1. Heat oil in pan over medium-high heat until hot. A handy trick to test the readiness of the pan is to toss in a small piece of diced onion along with the oil. When it starts to sizzle you know you’ve reached the right temperature!

  2. Once hot, add all the onion to the pan. Cook for 5 minutes until translucent and softened.

  3. Add the garlic and peppers and cook for another 5 minutes, stirring frequently.

  4. Add the corn, zucchini, spices, and flour. Mix until vegetables are evenly coated with the spices & flour.

  5. Next, slowly add the vegetable broth, stirring constantly.

  6. Once all the broth has been mixed in, add the potatoes. Lower the heat slightly and bring the mixture to a simmer. Cook for 15-20 minutes, until potatoes are softened.

  7. Add the milk and stir until hot.

  8. Season with salt and pepper, to taste.

  9. Enjoy!

Recipe created by Alex Chesney, RD

 

 

Sweet Potato (Squash) Soup

Sweet Potato (Squash) Soup
*Makes 4-6 Servings

This soup features a few of the many fall veggies we have on the farm – delicata squash (aka sweet potato squash), sweet potato, and onion. Both of the squash are small and easy to peel & chop. These powerhouse ingredients are chock full of not only delicious flavour, but also vitamins A and C! Blending the soup + adding some coconut milk provides an amazingly creamy texture and the cinnamon and nutmeg add some wintertime depth to the overall flavour. 

Ingredients:
2 delicata squash (aka sweet potato squash), peeled and cubed
2 large sweet potato, peeled and cube
1 onion, diced
2 cups low-sodium vegetable broth
1/2 cup coconut milk
Pinch of cinnamon and nutmeg
Pinch of salt and pepper

Directions:
Place vegetable broth in a medium-sized pot and add the diced onion and peeled and cubed squash and sweet potato over medium-high heat. Bring mixture to a boil and then lower heat and simmer for approximately 20 minutes or until squash and sweet potato are tender. Blend soup mixture using an immersion blender or a blender. If using a blender, allow soup to cool and then transfer in small batches. Once soup is blended, mix in coconut milk and spices. Add salt and pepper to taste.

Recipe created by Alex Chesney, RD

Freshened-up Potato Salad

Potato salad is a staple during the summer months, but has a reputation for being loaded with mayo. I was determined to come up with a fresh, lighter version that still maintained the delicious flavour and creaminess we all love. Check out my take on this classic, using lots of herbs, Greek yogurt, and some extra veggies. It will be the star of the show at your next barbecue!

Ingredients: 
1 quart red potatoes (1.5lbs), washed well, cut into equal bite-sized pieces (If potatoes are mixed sizes, cut larger, leave smaller ones whole)
1 tbsp red wine vinegar
¼ teaspoon basil
¼ tsp oregano
¼ tsp paprika
¼ tsp garlic powder

Dressing Ingredients:
½ cup Greek yogurt
1 tbsp mayonnaise
Herbs: basil, oregano, onion flakes, red pepper flakes, salt, pepper – a pinch of each
1 tsp honey Dijon mustard
¾ cup other veggies (ie. red pepper, carrots, celery) – leave them raw to give the salad some crunch & texture

Directions:
Add potatoes to a medium sized pot and cover with water. Season the water with ½ tsp salt (potatoes will absorb more flavour while cooking vs. after!) Bring the water to a boil and cook potatoes for 8-10 minutes, until you can easily poke with a fork. Drain the potatoes then spread out on a cookie sheet. Sprinkle with vinegar and spices (basil, oregano, paprika, garlic powder) and allow the potatoes to cool completely.


To make the dressing, whisk together the Greek yogurt, mayo, mustard and spices.


Once the potatoes are cool, gently toss with the other veggies and add the dressing. Mix gently to coat evenly. At this point, the salad can be served, or refrigerated overnight. Allowing it to sit will help the flavour profiles develop more fully.

Recipe created by Alex Chesney, RD