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Cooperative Extension: Food & Health

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Recipes - Carrot Leek Soup


1 medium leek, thinly sliced and soaked in water to remove sand
4 teaspoons margarine
6 medium carrots, sliced
2 medium potatoes, peeled and cubed
3 cans (14-1/2 ounces each ) low sodium chicken broth
2 cups skim milk
1/8 teaspoon pepper


  1. In a large saucepan, sauté leek in margarine until tender.
  2. Add carrots, potatoes and broth; bring to a boil.
  3. Reduce heat; cover and simmer until vegetables are tender.
  4. Remove vegetables from heat and put into a blender or food processor.
  5. Add enough cooking liquid to cover, blend until smooth and return to pan.
  6. Stir in milk and pepper and heat through.

Makes 6 servings

Nutrition Facts
Serving Size 1 serving(s) (417g)

Amount Per Serving

Calories 138

Calories from Fat 20

% Daily Value

Total Fat 2.2g


Saturated Fat 0.4g


Trans Fat 0.3g


Cholesterol 1.6mg


Sodium 578.4mg


Total Carbohydrate 23.3g


Dietary Fiber 2.9g


Sugars 8.5g


Protein 7.3g

Vitamin A 214%

Calcium 15%

Vitamin C 22%

Iron 7%

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Contact Information

Cooperative Extension: Food & Health
5741 Libby Hall
Orono, Maine 04469-5741
Phone: 207.581.3188, 800.287.0274 (in Maine) or 800.287.8957 (TDD)E-mail:
The University of Maine
Orono, Maine 04469
A Member of the University of Maine System