Estimated Nutrition (whole recipe, rough)
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 leeks, washed and sliced
- 250g broccoli, broken into florets
- 250g potatoes, peeled and chopped
- 600ml reduced salt vegetable stock
- 100g spinach, washed
- 300ml 1% fat milk
- 1 pinch ground black pepper
Directions
Put the leeks, broccoli and potatoes into a large saucepan and add the stock. Information: You could use 2 medium onions instead of the leeks, if you prefer. This would also make the soup slightly cheaper.
Heat until just boiling, and then turn the heat down. Cook over a low heat with the lid on for 15 to 20 minutes, or until the potatoes are tender.
Add the spinach and cook gently for another 2 to 3 minutes, until the leaves wilt down.
Blend the soup to a puree using a handheld stick blender, or transfer it to a food processor and whizz until smooth. Add the milk and reheat gently, seasoning with ground black pepper. Information: If you want to store the soup for later, cover, cool and refrigerate it. Use the soup within 3 days of making and re-heat thoroughly before eating.
Serve, garnished with a few spinach leaves, if you like, and a slice of wholemeal bread.