Low-fat Low-sodium Potato Leek Soup w Beans

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 251.9
  • Total Fat: 3.4 g
  • Cholesterol: 9.7 mg
  • Sodium: 109.2 mg
  • Total Carbs: 44.1 g
  • Dietary Fiber: 6.4 g
  • Protein: 11.2 g

View full nutritional breakdown of Low-fat Low-sodium Potato Leek Soup w Beans calories by ingredient
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The only fat is from the butter - without a LITTLE butter, it doesn't taste right. The beans add protein and fiber. The only fat is from the butter - without a LITTLE butter, it doesn't taste right. The beans add protein and fiber.
Number of Servings: 8


    4 medium white potatoes, peeled and cubed
    1/2 of a parsnip, diced or shredded
    4 cups water
    2 sprigs fresh rosemary
    2 sprigs fresh thyme
    Two cubes low-sodium vegetable broth
    2 teaspoons Vegit or other vegetable-yeast flavoring powder (if you can't find this, throw in another 2 cubes of veg broth, but that'll up the sodium a bit)
    2 leeks
    1/2 of a medium size white onion, diced
    2 Tbsp. unsalted butter
    1 can nonfat evaporated milk
    1 can no-salt-added white beans (cannellini or any other white bean), drained and rinsed


Peel and cube the potatoes. Strip the leaves of the rosemary and thyme from the stems, and discard the stems. Put the potatoes, parsnip, water, vegetable broth cubes, Veg-it, rosemary and thyme leaves in a large pot, bring to a boil, and let boil gently while you go on to the next step (the potatoes will boil for a total of about 25 minutes; you'll be adding other stuff in the meantime.)

Slice the dark green tops off the leeks (you can save them for another use), and the bottom roots off. You will use the white and light green part of the leek, about 4-6 inches of leek. Rinse the leeks, then chop up into small slices. Dice the white onion. In a skillet, melt the unsalted butter. Saute the leek and onion for about 5 minutes, or until they begin to soften, then pour the leek, onion, and any melted butter still there into the pot with the potatoes and parsnips. Let the whole thing boil merrily along until a total of 25 minutes have elapsed from when the pot first came to a boil. Check a lump of potato with a fork to make sure it's soft (if not, boil another 5 minutes). Remove the pot from the stove, and transfer the contents to a blender or large food processor, and puree it. (This may take two batches if your blender or processor is small.) Return the puree to the pot, and add the evaporated milk and the beans. Stir thoroughly, and heat through - about 5 minutes. Serve hot. Add pepper and salt to taste to individual bowls of soup.

A bowl (2 servings) of this with some low-sodium crackers is a decent winter supper. Add salad if you're convinced it's not a meal without green veggies, but remember that potatoes, onions, leeks and parsnips *are* veggies.

Number of Servings: 8

Recipe submitted by SparkPeople user BUNRAB.

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