Classic and savoury cream of leek and potato soup

A pinch of freshly chopped chives and a swirl of creamy white yogurt add just the right contrasting touches to this classic cream of leek and potato soup. Not only savoury, this delicious soup is also great for fighting high blood pressure. Talk about win-win!

[Photo Credit: iStock.com/SilviaLiPhotography]

Preparation time: 15 minutes
Cooking time: 45 minutes
Serves: 6

• 15 ml (1 tbsp.) olive oil
• 250 g (8 oz.) leeks, white part only, thickly sliced
• 1 large onion, coarsely chopped
• 2 cans reduced-sodium chicken broth, 400 ml (14 1/2 oz.) each, divided
• 500 g (1 lb.) all-purpose potatoes, peeled and diced
• Salt to taste
• 0.5 ml (1/8 tsp.) ground white pepper
• 75 ml (1/3 c.) low-fat sour cream
• Chopped chives to garnish (optional)

1. In a large pot, heat oil over moderate heat. Stir in leeks and onion, then 175 ml (3/4 cup) broth. Cover and cook, stirring frequently until soft but not browned, about 10 minutes.
2. Add potatoes and stir to coat with leek and onion mixture.
3.  Pour in half of remaining broth and bring to boil. Simmer, partially covered, until potatoes are very soft, 15 to 20 minutes.
4. Remove from heat. Transfer to blender or food processor and puree until very smooth.
5. Pour remaining broth into the pot. Add vegetable puree and bring soup to a simmer, stirring constantly for 2 to 3 minutes. Season with salt and pepper.
6.  Remove pot from heat and stir in sour cream.
7. Ladle into soup bowls and garnish with chives, if using.

• For additional protein,  add small cubes of cooked chicken breast to the soup in Step 3 as the soup simmers.
• You can make many types of  "cream" soups in this fashion – simply use asparagus, broccoli, or carrots in place of (or in addition to) the potatoes.

Instead of the traditional heavy cream used in potato soups, this equally delicious version is made creamy and thick by pureeing the potatoes and adding low-fat sour cream. This saves many grams of total fat and also saturated fat.

Key nutrients
Each serving contains about 160 calories; 45 calories from fat; 5 g fat; 2 g saturated fat; 0 g trans fat; 5 g protein; 26 g carb; 2 g fibre; 95 mg sodium; 16 mg vitamin C; 33 mg magnesium; 420 mg potassium and 56 mg calcium.