Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
Servings: 40
Serving size: ¼ cup
Prep time: 15 minutes
Cooking time: 4 to 6 hours
Ingredients
- 2 cups trimmed and thinly sliced leeks (about 2 leeks)
- 2 cups peeled and chopped yellow onion (about 1 onion)
- 3 diced garlic cloves
- 3 ½ cups diced celery (reserve celery leaves for garnish, if desired)
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 bay leaf
- 3 tablespoons (45 milliliters) olive oil
- 6 cups (1,440 milliliters) vegetable broth
- 1 13 ½-ounce (400 milliliters) can coconut milk
- 2 tablespoons fresh minced dill leaves
Directions
- Place leeks, onion, garlic, celery, salt, pepper and bay leaf in the vessel of a slow cooker.
Pour in olive oil, vegetable broth and coconut milk. Stir well and cover. - Cook on high for 4 to 6 hours (or on low for 8 to 10 hours).
- Turn off slow cooker, remove bay leaf and add dill.
- Blend until smooth, either in small batches using a blender or in the slow cooker using an immersion blender.
- Ladle into 2-ounce shooters and garnish with celery leaves, if desired.
Cooking note: If serving a smaller party, scale down recipe as needed.
Nutrition per serving: CALORIES 35; TOTAL FAT 3g; SAT. FAT 2g; CHOL. 2mg; SODIUM 176mg; CARB. 2g; FIBER 0g; SUGARS 1g; PROTEIN 0g; POTASSIUM 60mg; PHOSPHORUS 16mg
Jessica DeGoreJessica DeGore, RD, LDN, is a Philadelphia-based dietitian and private nutrition counselor. Read her blog, Dietitian Jess, and connect with her on Instagram, Twitter, Facebook and Pinterest.