Читать книгу The Complete Plate - Lauren Klukas - Страница 56
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dinner
Potato and Leek Soupwith Buckwheat Salad
Makes 5 cups
1500
2000
2500
For the soup
¾ cup (217 g)
1½ cups (435 g)
1½ cups (435 g)
Butter
½ tsp
½ tsp
½ tsp
Bacon
2 slices
2 slices
2 slices
Leeks, halved lengthwise and sliced
2 (134 g)
2 (134 g)
2 (134 g)
Salt
1 tsp
1 tsp
1 tsp
Butternut squash, peeled and cubed
2 cups (280 g)
2 cups (280 g)
2 cups (280 g)
Russet potatoes, peeled and cubed
2 (168 g)
2 (168 g)
2 (168 g)
Coconut milk
½ can (7 oz)
½ can (7 oz)
½ can (7 oz)
Water
2½ cups
2½ cups
2½ cups
Black pepper
to taste
to taste
to taste
Serves 1
For the salad
Cremini mushrooms, sliced
121 g
121 g
121 g
Balsamic vinegar
1½ tsp
1 Tbsp
1 Tbsp
Spinach
3 cups (90 g)
3 cups (90 g)
3 cups (90 g)
Cooked Buckwheat (page 286)
½ cup (84 g)
½ cup (84 g)
½ cup (84 g)
Pumpkin seeds
1 Tbsp
1 Tbsp
2 Tbsp
Sunflower seeds
1 Tbsp
1½ tsp
/ / / / / / / /
Soft goat cheese, crumbled
2 tsp (10 g)
1½ tsp (7 g)
2 tsp (10 g)
Balsamic Dressing (from Lunch)
1½ tsp
1 Tbsp
1 Tbsp
calories
467 kcal
602 kcal
886 kcal
1 In a large stockpot, melt butter over medium-high heat. Add bacon, leeks, and salt and stir for 7–10 minutes, until leeks are caramelized and bacon is browned. Add butternut squash and sauté for 5 minutes. Add potatoes, coconut milk, and water and bring to a boil. Cook for 25–30 minutes, until potatoes and squash are tender.
2 During the last 10 minutes of soup cooking time, heat a skillet over medium-high heat. Add mushrooms and brush with balsamic vinegar. Cook for 3 minutes, flip, and cook for another 2–3 minutes, until nicely browned.
3 Once mushrooms are done, assemble salad. Make a bed of spinach in a salad bowl or on a large plate. Top with buckwheat, mushrooms, pumpkin seeds, sunflower seeds, and goat cheese. Drizzle dressing overtop.
4 Transfer soup, in batches, to a blender and blend until smooth. (Alternatively, use an immersion blender.) Season with black pepper and serve with salad.
Life Made Easier: To clean leeks, cut them in half length-wise, then into half-moon slices, and then wash in a colander. To reduce food waste, use the less edible dark green part of the leek to add flavor to roasts or stocks.
Healthy Choices: Portobello mushrooms make a great meat substitute; eating two or more vegetarian meals a week is helpful for increasing your fiber intake and decreasing your saturated fat intake.
meal plan 2
