Recipes · Scottish · Soups and Broths
Cock-a-Leekie Soup
One serving has 357 kcal and 30 g protein, and at least a fifth of a woman's daily need of vitamin K (93%), pyridoxine (75%), selenium (68%), niacin (64%), manganese (63%) and phosphorus (48%). Ready in 75 minutes.
- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (606 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: celery, gluten, poultry
Ingredients
- 120 g Chicken thighs, boneless, skinless, raw
- 150 g Leeks, raw
- 200 g Chicken broth
- 100 g Water
- 20 g Barley, pearl
- 15 g Prunes
- 0.3 g Bay leaves
- 0.4 g Salt
- 0.2 g Black pepper
Method
- Cut the chicken thighs into bite-sized pieces and put them in a pot with the chicken broth, the water and the bay leaf.
- Bring to a boil, then reduce to a simmer, add the pearl barley, and cook for 30 minutes.
- Slice the leeks into rounds and add half to the pot; simmer a further 20 minutes, until the chicken is cooked through with no pink remaining (internal temperature at least 74 °C/165 °F) and the barley is tender.
- Add the remaining leeks and the prunes for the last 8-10 minutes, so the leeks keep a little bite.
- Remove the bay leaf, season with the salt and pepper, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 357 kcal | 17% |
| Carbohydrates | 47.6 g | |
| Water | 518 mL | |
| Fiber | 7 g | 24% |
| Protein | 29.5 g | 61% |
| Tryptophan | 0.32 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.4 g | |
| Methionine | 0.74 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 1 g | |
| Valine | 1.3 g | |
| Histidine | 0.79 g | |
| Fat | 6.1 g | |
| Monounsaturated | 1.9 g | |
| Polyunsaturated | 1.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 1.5 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 117 mg | |
| Calcium | 124 mg | 12% |
| Copper | 0.42 mg | 47% |
| Iron | 5 mg | 28% |
| Magnesium | 95.3 mg | 31% |
| Manganese | 1.1 mg | 63% |
| Phosphorus | 338 mg | 48% |
| Potassium | 766 mg | 16% |
| Selenium | 37.4 µg | 68% |
| Sodium | 1,047 mg | |
| Zinc | 2.7 mg | 34% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 8.9 mg | 64% |
| Pantothenic acid (vitamin B5) | 0.33 mg | 7% |
| Pyridoxine (vitamin B6) | 0.98 mg | 75% |
| Folate (vitamin B9) | 107 µg | 27% |
| Cobalamin (vitamin B12) | 0.77 µg | 32% |
| Choline | 89.7 mg | 21% |
| Vitamin A | 140 µg | 20% |
| Vitamin C | 18.2 mg | 24% |
| Vitamin D (D2 + D3) | 1.2 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 83.7 µg | 93% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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