Crab, Sweetcorn and Leek Chowder

• 2 tbspolive oil
• 450gleeks, trimmed, halved lengthways and thinly sliced
• 1large onion, finely chopped
• 2celery sticks, finely chopped
• 3garlic cloves, finely grated
• 35gplain flour
• 1litre fish stock
• 2bay leaves
• 500gfloury potatoes, peeled and cut into 2cm chunks
• 300gfrozen sweetcorn
• 500mlwhole milk
• 300gcooked crab meat, picked over for shell
• 1 tbspcider vinegar
• Fine salt, to taste
• Black pepper, to taste
• 15gflat-leaf parsley leaves, torn into small pieces (optional)

Method

1. 1Set a large, heavy-based saucepan over a medium-low heat and add the olive oil. Add the leeks, onion, celery and a good pinch of salt, then cook for 15 minutes until collapsed, sweet and soft without taking on much colour. Stir every few minutes so the leeks do not catch.
2. 2Stir in the garlic and cook for 2 minutes until fragrant. Add the flour and stir for 1 minute until it coats the vegetables and looks dry.
3. 3Pour in the fish stock a little at a time, stirring as you go to keep the broth smooth. Add the bay leaves and bring to a gentle simmer.
4. 4Add the potatoes and cook for 18-20 minutes until tender enough to crush easily against the side of the pan with a spoon.
5. 5Stir in the sweetcorn and milk. Keep the chowder at a very gentle simmer for 5 minutes until the corn is tender and the potato begins to break down into the broth.
6. 6Remove the bay leaves, then press a few potato pieces against the side of the pan to make the chowder thicker and more velvety. Stir in the crab meat and cider vinegar, then warm for 3 minutes until the crab is hot throughout without boiling the chowder hard.
7. 7Taste and season with black pepper and more salt if needed. Ladle into warm bowls and scatter over the torn parsley, if using.

Per serving

kcal

323

protein

10.2g

fibre

6.7g

carbs

45.2g

fat

12g