This Roast Pumpkin and Leek Soup is rich and nourishing, perfect for the cooler months. This vegan pumpkin soup recipe is dairy free and filled with nutrients perfect for nourishing the immune system.
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Ingredients
I love using seasonal produce for a few reasons. Firstly, it means that the produce was more likely to have been grown closer to home. This means that there is less travel time, which is better for our environment and means that the food is likely more fresh. Secondly, foods that are in season are more likely to be higher in flavour and nutrition. This is because they have been grown in its ideal climate. So now that I've sold you on eating seasonal produce, here are the (seasonal) ingredients for this delicious pumpkin and leek soup:
- Japanese or Kent Pumpkin
- Leek
- Garlic
- Vegetable Stock
- Fresh Thyme
- Sea Salt & Cracked Black Pepper
- Sunflower Seeds & Pepitas (to serve)
- Extra Virgin Olive Oil
Health Benefits of Pumpkin Soup
Pumpkin isn't just good for soup, it's actually really good for you too! Here's why (+ some other health benefits of pumpkin soup):
- Pumpkins are high in beta carotene - an antioxidant and the precursor to vitamin A. Vitamin A is an important nutrient for our immune system, eye health, skin health and mucous membranes.
- This pumpkin soup recipe is high in fibre and complex carbohydrates, which promote good gut health. Having a healthy gut is imperative to having a healthy immune system.
- Leek is also high in beta-carotene as well as Vitamin C, Iron and Manganese.
- Garlic has antibacterial and antiviral properties, though more so when eaten raw.
How to Make Roast Pumpkin Soup
This recipe explains how I like to make roast pumpkin soup, however you don't have to roast the pumpkin if you are short on time. Below I'll explain the two different methods.
Method 1 - Roasted Pumpkin Leek Soup
- Sauté the leeks in a large casserole pan with olive oil. The pan needs to be able to be placed into the oven as well so I would recommend a stainless steel or cast iron pan with no plastic handles.
- Add the garlic to the pan once the leek is tender and sauté for a further two - three minutes, stirring occasionally.
- Add the pumpkin, thyme, salt and pepper to the pan along with another descent drizzle of olive oil.
- Remove the pan from the heat and place into the oven to roast the pumpkin. I like to roast the pumpkin for around 1 hour, removing from the oven half way to toss.
- Once the pumpkin is roasted, remove the pan from the oven and place back onto the heat (make sure you use oven mitts or a tea towel for this!).
- Add the vegetable stock and bring to the boil. Boil for around 5 minutes.
- Meanwhile, add the sunflower seeds and pepitas to a baking dish or tray and place into the oven for 7 minutes to roast (watch them closely so as not to burn them).
- Use a stick blender to puree or carefully transfer to a heat proof blender to puree.
- Taste the soup to check for seasoning and add more salt if need be.
Method 2 - Un-roasted Pumpkin Leek Soup
- Sauté the leeks in a large casserole pan with olive oil.
- Add the garlic to the pan once the leek is tender and sauté for a further two minutes, stirring occasionally.
- Add the pumpkin, thyme, salt and pepper to the pan along with the vegetable stock. Bring to a boil for 5 minutes and then reduce to a simmer with the lid on.
- Meanwhile, add the sunflower seeds and pepitas to a baking dish or tray and place into the oven for 7 minutes to roast (watch them closely so as not to burn them).
- Once the pumpkin is tender, use a stick blender to puree or carefully transfer to a heat proof blender to puree.
- Taste the soup to check for seasoning and add more salt if need be.
The un-roasted pumpkin and leek soup method is definitely quicker and is still delicious, though I prefer the slightly more depth of flavour in the roasted pumpkin soup version. I wanted to give you both methods though so that you can cook either, depending on how much time you have to spare.
Recipe Video
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Equipment
- Chopping Board
- Sharp knife
- Large Casserole Pan
- Stick blender or Food Processor
Ingredients
- 2 tablespoon extra virgin olive oil
- 1 leek rinsed, green top removed and finely sliced
- 3 cloves garlic minced
- 2 kg Japanese pumpkin skin and seeds removed and roughly chopped
- 1 litre vegetable stock or chicken stock
- 1 tablespoon fresh thyme roughly chopped
- salt and pepper to season
To serve
- ¼ cup sunflower seeds
- ¼ cup pepitas
- fresh herbs
Instructions
- Preheat the oven to 200 degrees Celsius.
- Coat the base of a large casserole pan with around 1 tablespoon of olive oil and bring to a medium heat on the stove top.
- Add the thinly sliced leek to the pan and sauté until the leek is tender. Add the garlic and sauté for a further 2-3 minutes, stirring occasionally.
- Add the pumpkin to the pan along with salt, pepper, thyme and a drizzle of extra virgin olive oil. Toss to combine and then place into the oven for 50 minutes to 1 hour, tossing the pumpkin around halfway to evenly roast.
- Once the pumpkin is roasted and tender, remove casserole dish from oven and place onto stove top. Add the vegetable broth to the pan and bring to a boil for 5 minutes.
- After 5 minutes, turn off the heat and use a stick blender to puree. Alternatively, if you do not have a stick blender, allow the pumpkin soup to cool slightly before carefully transferring to a heat proof blender or food proccesor to puree.
- Meanwhile, place the sunflower seeds and pepitas onto a baking tray and place into oven for about 7 minutes, watching closely to ensure they don't burn. Once they are lightly toasted, remove from the oven.
- Serve hot topped with toasted seeds, a drizzle of olive oil and extra fresh herbs.
Notes
Nutrition
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