Potato, Leek & Artichoke Soup with Capers

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Last week I had a lovely time on Salt Spring Island attending a Yoga Retreat at Stowel Lake Farm. It is a gorgeous, organic property teeming with some seriously diverse microbiomes. One of my favourite dishes there was the Potato Leek Soup. I just had to come home and try my hand at making it. Welcome to my new creation: Potato, Leek & Artichoke Soup!

The food at Stowel Lake Farm was mouth watering. Our plates overflowed with homegrown vegetables and fruits at each meal. It was a plant-based eater’s dream come true.

For three consecutive days, I presented on “The Power of Plant-based Eating” at 5 o’clock, for an hour. Then we gorged ourselves on their sensational dinners at 6:15. It was pretty easy to convince the attendees that this way of life was both doable and highly enjoyable. It was so fabulous not have to go from explaining the importance of plants in the diet, to sitting down to a roast beef dinner 🙂 ! The only hesitation I heard from those attending the retreat, was whether they would know what to make, and if they had the time to get it made. I hope I convinced them that it doesn’t have to be difficult. In fact some of the simplest meals are the best ones!

The secret ingredients in this soup!

I never did find out what the secret ingredient was that made their soup taste so amazing, however, I have a hunch it was artichoke, capers and possibly truffle oil. I experimented with all three and I am excited to share my new recipe with you!

I reduced the oil, as I know they added quite a lot. Oil is 100% fat, 120 calories per tablespoon, hard on the old arteries, and not necessary. I did, however, make a special exception for a bit of truffle oil. Of course it is optional, but does add a lovely, interesting flavour. You know, sometimes a girl just has to splurge! (Mind blowing splurge I know… Somehow Covid has made adding oil to soup seem like a big deal… ) I used fresh, locally grown heritage Seglinde potatoes. Another tasty option would be red potatoes. (Make sure to keep the skins on!)

I also snuck in a whole can of butter beans. I’m such a rebel… hiding as many healthy foods as I can in my recipes! The beans are incognito as they are pureed with the artichoke hearts, nutritional yeast, plant-milk and garlic, to make it creamy. Butter beans bring with them fiber and protein, (which we do not need to chase, just FYI). They also contain iron, something most women could use more of. Since butter beans have a pretty neutral taste, they add to the creaminess without dominating the flavour of the soup.

How to jazz this soup up in order for the meat eaters in your home to feel satisfied.

If you have family members who prefer a meaty texture in their meal, you could chop and fry up some plant-based sausages to add to your soup. Even just half a sausage per person is enough to add some interest. No one needs to be the wiser that it’s not real meat. You can also serve this Potato, Leek and Artichoke Soup with crusty bread for dipping.

Are you worried that potatoes are bad for you?

Have no fear. Potatoes are healthy. The concern is with the way we cook and eat them. Deep frying and slathering them with sour cream is not great. Enjoying them baked with salsa, or cooked into a delicious soup such as this one, are nutritious ways to eat potatoes. Learn more about potatoes and their nutrition here.

How to make Potato, Leek and Artichoke Soup

Chop, stir-fry, boil, blend, heat, serve. Pretty simple.

Potato, Leek & Artichoke Soup

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Serves: 4-5 large servings Prep Time: 45 minutes Cooking Time: 30 minutes 30 minutes

Nutrition facts: 200 calories 20 grams fat

Ingredients

• 4 cups potatoes, diced into 1" pieces (2 large), skin left on
• 1-14 ounce can Butter beans, or other white bean
• 1 1/2 cup leeks, sliced to 1/4 inch pieces, using tender parts only, not tough stem
• 1 1/2 cup artichoke hearts, jarred or canned, rinsed
• 1 celery stalk, chopped finely
• 8 cups vegetable broth
• 1 cup plant milk, soy or other
• 6 garlic cloves
• 3 tablespoons nutritional yeast
• 2 tablespoons lemon juice
• 1 1/2 tablespoons truffle oil (optional)
• 2 bay leaves
• 1-2 teaspoons capers
• 1 teaspoon rosemary, fresh or dried
• 3/4 teaspoon salt
• 1/2 teaspoon black pepper

Instructions

1. Wash and chop potatoes, leeks, celery and 4 cloves of garlic.  (The other two will be blended.)
2. Place leeks and garlic into a large soup pot and stir fry with a bit of water until slightly tender.  Next add the celery, potatoes, veggie broth, rosemary, bay leaves and pepper.  Gently boil for 15 minutes until the potatoes are tender.
3. In a vitamix or blender, blend the artichoke hearts, butter beans, plant milk, nutritional yeast, truffle oil, lemon juice, capers, 2 remaining garlic cloves and salt.
4. Once the soup has cooked for 15 minutes, add in the blended mixture and cook for another 10 minutes.  Remove the bay leaves and discard.
5. If you would like your soup thicker before digging in, pour half into the blender and blend until smooth.  Alternatively you can use an immersion blender until only half of the soup remains chunky.
6. Ladle into soup bowls and top with some leftover leek slices and pepper.  Lovely served with crusty bread and a salad!

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Notes

* Did you know that potatoes are one of Dr. Greger's Dirty Dozen? This means it is important to buy organic potatoes due to the high levels of pesticides that soak in. * You could add chopped, cooked, plant-based sausages to the soup if you like.

Looking for another yummy soup recipe? This one will fit the bill! Butternut Squash Soup with Kale, Orange and Ginger