Pumpkin Leek and Red Lentil Soup
Leeks were plentiful at the market this week and looked so good that I had to buy several
What I bought at the market this week…leeks on the right
I then got home and had to work out what I was going to do with them
We had a homegrown pumpkin which I had cut, so it needed using up. The perfect answer was to make pumpkin and leek soup mmmm…..
Leeks are a great alternative for onions and work really well in casseroles, pies, pasta sauces, risottos and soups. They have a sweeter, milder flavour than onions and are preferred by many people with IBS (irritable bowel syndrome) as they appear to be better tolerated
To cook with them, trim off the frilly bottom roots, slice in half lengthways, then slice into 1-2 cm wide pieces all the way up to the very dark green part. Then take the tough green part of the outside layer off and continue to cut the inner layers up to the very dark green part, then peel that off, etc… Place the cut leek in a bowl of water and wash it well as there is often dirt between the layers. Drain and it is then ready for sauteeing as you would an onion. Leeks can also be steamed.
Leeks are related to onions and garlic, so have similar health benefits. They are all members of the allium family, known to reduce the risk of heart disease, high blood pressure, certain cancers and reduce inflammation. Leeks are also a good source of folate, vitamin C, vitamin A and fibre and they are incredibly low in calories.
This recipe is based on one from taste.com.au originally from the magazine good taste. I have simply swaped out the onion in favour of one of my lovely leeks.
I never peel my pumpkin when adding it to soup as the soup gets pureed at the end (so you don’t know) and there is a lot of fibre in the skin. This also saves you a lot of time when preparing soup!
The addition of red lentils to this soup helps to thicken it. It also makes it more filling and lowers the glycemic index (GI).
This soup is quite quick to make and absolutely delicious. Why not give it a go!
Serve with wholegrain or sourdough bread rolls………
- 2 teaspoons extra virgin olive oil
- 1 large leek, finely chopped and washed well
- 2 garlic cloves, crushed
- 1 teaspoon finely grated fresh ginger
- 1 teaspoon mild curry powder
- 1kg jap pumpkin, unpeeled, deseeded, roughly cut into 2cm-pieces
- 175g (3/4 cup) red lentils, rinsed
- 1.25L (5 cups) water
- 1x Massel Salt-Reduced Vegetable or Chicken stock cube (if you have IBS try using the Massel 7's stock cubes)
- 6 tablespoons low-fat natural or Greek style yoghurt, to serve
- Fresh coriander leaves, to serve
- Heat a large saucepan over medium-low heat. When hot, add the oil and the leek and cook for 8 minutes or until soft. If the leek starts to stick or get too brown, just add a little water.
- Add the garlic, ginger and curry powder and cook, stirring, for 1-2 minutes.
- Add the pumpkin, lentils, water and stock cube.
- Bring to the boil. Reduce heat to low. Simmer, partially covered, for 15-20 minutes or until the pumpkin and lentils are soft. Set aside to cool.
- Using a stick blender or food processor, blitz until smooth.
- Season with pepper, then place the soup over medium heat and cook, stirring, for 3 minutes or until heated through.
- Ladle among serving bowls. Top with the yoghurt and coriander to serve.
Per Serve: Soup only: 727kJ or 173 calories; P 11g Fat 3g SFat 1g CHO 24g Fibre 6.3g
Soup + Yoghurt 773kJ or 184 calories; P 11.8g Fat 3g SFat 1g CHO 25g Fibre 6.3g
I love leeks too, and used them in a minestrone soup I made for dinner tonight – inspired by one of your recent posts!
Thanks Jenni
I bet your minestrone was deeelicious!
xx
What a great way to get my husband to eat legumes – he didn’t even know they were in there!! Thank you!