Directions:
- Halve leeks lengthways and wash them under cold water to remove any dirt or sand. Thinly slice them. Will use the white and light green portion for addition to the soup. (use the leftover part , along with your vege peelings for the day and some fresh herbs to make your own vege stock for future use. Boil it up, strain it- there you have it!).
- Peel and slice onions.
- Using a large soup/ stock pot add the olive oil the leeks, onions and salt.Cook, stirring often, for 5 minutes. Add the minced garlic and cook another 1 minute.
- Add all remaining ingredients (except the herbs for garnish) and boil for approx 25 minutes, or until the pumpkin is tender.
- Use a stick blender or food processor to puree the soup.
- Reheat. Optional to add some cooked beans eg cannellini beans, at this stage. Heat through before serving.
- Serve sprinkled with some chopped fresh herbs and a crusty roll or toast.
- Store any left-over soup in the fridge and reheat as required. This soup keeps and reheats well as it has no dairy added.
- This soup can also be frozen and reheated as required.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 170.74 Kcal (715 kJ) | ||
| Calories from fat | 34.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.84g | 6% | |
|---|---|---|---|
| Cholesterol | 3.6mg | 1% | |
| Sodium | 326.78mg | 14% | |
| Potassium | 707.95mg | 15% | |
| Total Carbs | 29.68g | 10% | |
| Sugars | 6.8g | 27% | |
| Dietary Fiber | 7.23g | 29% | |
| Protein | 6.49g | 13% | |
| Vitamin C | 21.6mg | 36% | |
| Iron | 156.5mg | 869% | |
| Calcium | 81.5mg | 8% | |
| Amount Per 100 g | |||
| Calories | 38.53 Kcal (161 kJ) | ||
| Calories from fat | 7.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.87g | 6% | |
|---|---|---|---|
| Cholesterol | 0.81mg | 1% | |
| Sodium | 73.74mg | 14% | |
| Potassium | 159.75mg | 15% | |
| Total Carbs | 6.7g | 10% | |
| Sugars | 1.54g | 27% | |
| Dietary Fiber | 1.63g | 29% | |
| Protein | 1.46g | 13% | |
| Vitamin C | 4.9mg | 36% | |
| Iron | 35.3mg | 869% | |
| Calcium | 18.4mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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