Pumpkin-Leek Soup

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
59%
Pumpkin-Leek Soup
15 min.
8
119kcal

Suggestions


Warm up your kitchen and your soul with this delightful Pumpkin-Leek Soup, a perfect blend of flavors that celebrates the essence of fall. This vegetarian, gluten-free, and dairy-free recipe is not only incredibly healthy, boasting a health score of 59, but it also comes together in just 15 minutes, making it an ideal choice for busy weeknights or cozy gatherings.

Imagine the comforting aroma of sautéed leeks and garlic wafting through your home as you prepare this nourishing dish. The combination of fresh rosemary and the natural sweetness of pumpkin creates a rich, velvety texture that is both satisfying and light. With only 119 calories per serving, this soup is a guilt-free indulgence that can be enjoyed as a starter, snack, or even as a hearty antipasto.

Whether you're looking to impress guests at a dinner party or simply want to treat yourself to a wholesome meal, this Pumpkin-Leek Soup is sure to please. Its vibrant color and delicious taste will not only warm your body but also lift your spirits. So grab your blender and a few simple ingredients, and let’s create a bowl of comfort that everyone will love!

Ingredients

  • 15 ounce pumpkin puree canned
  •  celery stalks sliced
  • tablespoon rosemary fresh
  • clove garlic chopped
  • servings kosher salt and pepper 
  •  leeks light white green rinsed sliced ( and parts)
  • cups chicken broth low-sodium
  • tablespoon olive oil 
  • medium pumpkin or peeled cut into 1/2-inch cubes

Equipment

  • bowl
  • sauce pan
  • ladle
  • blender

Directions

  1. Heat the oil in a large saucepan over medium heat.
  2. Add the leeks, celery, and garlic and cook, stirring often, until softened, about 5 minutes.
  3. Add the pumpkin cubes and canned puree, then the broth. Simmer until the pumpkin is tender, about 25 minutes. Stir in 1 3/4 teaspoons salt and 1/4 teaspoon pepper. Working in batches, ladle the soup into a blender and puree until smooth. Divide among individual bowls and top with the rosemary.

Nutrition Facts

Calories119kcal
Protein16.35%
Fat21.25%
Carbs62.4%

Properties

Glycemic Index
11.75
Glycemic Load
0.92
Inflammation Score
-10
Nutrition Score
15.117391259774%

Flavonoids

Naringenin
0.06mg
Apigenin
0.03mg
Luteolin
0.02mg
Kaempferol
0.6mg
Myricetin
0.05mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:118.65kcal
5.93%
Fat:3.14g
4.83%
Saturated Fat:0.67g
4.2%
Carbohydrates:20.75g
6.92%
Net Carbohydrates:16.87g
6.14%
Sugar:4.93g
5.48%
Cholesterol:0mg
0%
Sodium:258.71mg
11.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.43g
10.87%
Vitamin A:18620.93IU
372.42%
Vitamin C:24.79mg
30.05%
Vitamin K:21.35µg
20.33%
Manganese:0.39mg
19.29%
Vitamin B3:3.84mg
19.21%
Potassium:637.6mg
18.22%
Vitamin E:2.37mg
15.82%
Fiber:3.88g
15.5%
Magnesium:52.54mg
13.13%
Iron:2.27mg
12.61%
Vitamin B6:0.25mg
12.5%
Copper:0.24mg
12.19%
Folate:46.57µg
11.64%
Phosphorus:111.41mg
11.14%
Calcium:81.04mg
8.1%
Vitamin B1:0.12mg
8.06%
Vitamin B2:0.11mg
6.39%
Vitamin B5:0.63mg
6.25%
Vitamin B12:0.18µg
2.95%
Zinc:0.44mg
2.95%
Selenium:0.96µg
1.37%
Source:My Recipes