Recipe: Carrot, Leak and Potato Soup

This is one of my favourite quick-and-easy soups to make. It’s tasty and filling, it takes barely any effort or time to make, and the ingredients are things I tend to have in the house anyway. Best of all, it’s entirely syn-free and packed full of speed 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

Serves 4 (syn-free!)


  • 2 medium leeks – sliced (S)
  • 1 large garlic clove – crushed (S)
  • Fry Light (F)
  • 4 medium potatoes – peeled and diced (F)
  • 4 medium carrots – peeled and grated (S)
  • 1.5l water (F)
  • 2 stock cubes (F)
  • generous pinch of dried mixed herbs, salt and pepper (F)


  • Lightly fry the leeks and garlic in a little fry light.
  • Add the rest of the ingredients and bring to the boil. Let it simmer till the potatoes are tender.
  • Crush some of the larger pieces of potato against the side of the pan with the back of a wooden spoon to help thicken the soup.

That’s it! It’s as simple as that! It’s easy to make larger or smaller quantities too. I generally allow for half a leek, one potato and one carrot per person, and a stock cube for every two people, and add more water and seasoning accordingly.

The soup will keep well in the fridge for several days, so I generally make up a batch and pop it in  jug to use for lunch over the next few days – the kids will generally have a little with some sandwiches, but I usually just like to have a large bowl of it all on its own, or maybe have an oatcake or two with it (I syn those), as it’s quite filling enough to keep me going till dinner time.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s