Recipe: Carrot, Leek and Potato Soup

Leek and potato soup is a firm favourite with many people, but adding carrot to the mix is not only delicious, it’s extra speed food, which is always good! This is also a vegetarian soup, so great for everyone. My kids lap this up and I feel good knowing I’ve managed to get a few vegetables into them without complaint, as well as having as much as I like because it’s syn-free! It’s a quick, easy meal I can make for us all to enjoy and nobody feels like they’re eating “diet food”.

F = Free food (eat as much as you like)
S = Speed food (these should make up at least a third of your meal)
P = Protein free food (eat as much of these as you like!)
HEa = Healthy Extra A (a daily allowance of dairy produce)
HEb = Healthy Extra B (a daily allowance of a product with fibre)
# = a number denotes roughly how many syns are in foods used

11056571_10155719240315386_3326318044833970421_oCARROT, LEEK AND POTATO SOUP
Serves 4-6


  • 4 fist-sized potatoes – roughly diced (F)
  • 1 fist-sized potato – grated (F)
  • 3 medium carrots – grated (S)
  • 2 leeks – sliced (S)
  • Low-cal spray oil (F)
  • 2 vegetable stock cubes / stock pots (F)
  • 1.5 litre water (F)
  • 1/2 tsp each basil and oregano (F)


  • Lightly sauté the sliced leek in a little low-cal spray oil.
  • Add the rest of the ingredients and bring to the boil.
  • Simmer for 20-30 minutes till the potatoes are tender.
  • Serve with wholemeal bread from your HEb allowance and season to taste.

It couldn’t be easier – you throw all the ingredients in the pot and less than half an hour later, you have a meal ready to serve that will keep you going all afternoon. This recipe makes four large servings, or six starter-sized servings, and keeps well in the fridge for a couple of days. I’ve never tried freezing it, so I can’t rightly way how that would be, but it never lasts long in our house anyway – it gets eaten up pretty fast!


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