The Soup Strainer, Smoky Leek & Potato

HomeClinics & ProgramsELLICSR KitchenThe Soup Strainer, Smoky Leek & Potato

Skill Level	Easy

Preparation Time	10 minutes	Total Time	35 minutes
Servings	6	Cost Per Serving	$1.33

3	Large Leeks
10	Baby Potatoes, halved (or 2 Medium Potatoes, diced)
1 cup	Rutabaga, peeled and diced into 1-inch cubes
8 cloves	Garlic, with peel on
1 L	Vegetable or Chicken Stock
1	Lemon, juice and zest
1/2 cup	Cooked Lentils
2 tbsp	Chives, finely chopped
2 tsp + 1 tsp	Olive Oil
2 tsp	Smoked Paprika
To taste	Sea Salt and Freshly Ground Black Pepper

Preheat the oven to 425 degrees F.
Bring a large pot of water to a boil and add the potatoes and rutabaga. Cook for about 5 minutes. Add the leeks and cook for another minute. Reserve about 1 cup of the liquid and drain the rest.
Place the rutabaga, potatoes, leeks and garlic on a baking tray lined with parchment paper. Season with 2 tsp of olive oil, smoked paprika, black pepper, and a pinch of sea salt.
Place the cooked lentils on another baking tray lined with parchment paper and season with 1 tsp of olive oil, lemon zest, black pepper and a pinch of salt. Place both baking trays into the oven and bake for about 15 minutes or until crispy.
While the vegetables are baking, add your stock and the cup of reserved liquid to a medium pot and bring to a simmer. When the vegetables are done, peel the garlic. Add the cooked leeks, garlic, rutabaga, and most of the potatoes to the pot of stock - reserve some of the potatoes. Blend until creamy and garnish with chives, crispy lentils and a couple potatoes.

PDF link to nutrition facts table for smoky leek and potato

If you’re looking to control your weight, soup could be your secret weapon! Studies have shown that eating soup before your meal can help you eat less without going hungry.
How does it work? A healthy soup will be low in calories but take up room in your stomach, causing you to feel full even though you haven’t eaten much. Also, it takes time for your stomach to send a message to your brain that you’re full - by starting your meal with soup, the message will arrive sooner than it would if you dive straight into the main course.
To make sure your soup has staying power, include a source of protein such as lentils, legumes, eggs, fish or chicken. When you eat protein-rich foods, your body releases higher amounts of a hormone called PYY (peptide tyrosine tyrosine). PYY sends a signal to your brain that you are full and should stop eating, which can help with weight loss. PYY levels tend to be lower in people who are overweight or obese, which has led to researchers looking into PYY as a weight loss treatment.