5 from 3 votes
Pumpkin leek Soup
Pumpkin leek soup is easy and fast to prepare.
Prep Time
15 mins
Cook Time
40 mins
Total Time
55 mins
Servings:
4
people
Calories:
28 kcal
Course:
Main Course
Cuisine:
Mediterranean, French, Italian
Ingredients
- 2 cup leek chopped
- 3 cup butternut pumpkin 15-ounce can of pumpkin purée, or sugar pumpkin
- ¾ cup potato yellow
- 5 prigs thyme fresh
- 2 tsp butter
- salt
- black pepper
- oat bran ground
- bread toasted and cubed
- 1 tsp olive oil to garnish each bowl
Instructions
- Slice off the root end of the leek and the dark green top. Slice the leek in half lengthwise. Place both halves cut side down and cut them into thin half-moon pieces. Since leeks have lots of sand and dirt between the layers, place the slices in a bowl of water. The sand will settle to the bottom. Scoop the leeks out of the bowl with your hands so the sand stays on the bottom of the bowl.
- Cut the skin off the pumpkin; then cut into coarse chunks and rinse them. If using canned pumpkin, skip this step.
- Peel, rinse, and cut the potatoes into cubes.
- In a stock pot, heat the butter and brown the leek pieces and thyme together.
- Add the squash and the potatoes and cover with water. Season with salt and pepper. Cover with a lid and cook for about 20 minutes.
- Remove the thyme; if you want more fiber, add some oat bran and blend with an immersion blender.
- If it is too liquid, you may boil it for a few minutes more. If it is too thick, add some hot water.
- Garnish your soup with a little extra virgin olive oil, some fresh thyme leaves, and some toasted bread cubes.
Cup of Yum
Nutrition Information
Calories
28kcal
(1%)
Carbohydrates
0.3g
(0%)
Protein
0.1g
(0%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
0.2g
(1%)
Monounsaturated Fat
1g
(5%)
Trans Fat
0.1g
(5%)
Cholesterol
5mg
(2%)
Sodium
16mg
(1%)
Potassium
8mg
(0%)
Fiber
0.2g
(1%)
Sugar
0.003g
(0%)
Vitamin A
122IU
(2%)
Vitamin C
2mg
(2%)
Calcium
6mg
(1%)
Iron
0.2mg
(1%)
Nutrition Facts
Serving: 4 people
Amount Per Serving
Calories 28
% Daily Value*
| Calories | 28kcal | 1% |
| Carbohydrates | 0.3g | 0% |
| Protein | 0.1g | 0% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 5mg | 2% |
| Sodium | 16mg | 1% |
| Potassium | 8mg | 0% |
| Fiber | 0.2g | 1% |
| Sugar | 0.003g | 0% |
| Vitamin A | 122IU | 2% |
| Vitamin C | 2mg | 2% |
| Calcium | 6mg | 1% |
| Iron | 0.2mg | 1% |
* Percent Daily Values are based on a 2,000 calorie diet.