Pumpkin and Leek Soup No Dairy
Warm up with a bowl of comforting, dairy-free Pumpkin and Leek Soup that’s as wholesome as it is flavorful! This silky-smooth soup combines the natural sweetness of tender pumpkin with the subtle, earthy flavor of leeks, perfectly balanced by a touch of garlic and creamy unsweetened coconut milk. Simmered to perfection in vegetable stock and seasoned with a hint of black pepper and nutmeg, this recipe is not only vegan but also gluten-free, making it ideal for anyone seeking a healthy, plant-based meal. Quick to prepare and ready in just 45 minutes, this autumn-inspired soup is perfect for cozy weeknight dinners or elegant starters. Garnish with a touch of nutmeg for an aromatic finish, and serve it fresh with crusty bread or a light green salad for a satisfying yet light dish.
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Recipe Information
Ingredients
- 900 grams Pumpkin (peeled, seeded, and cubed)
- 2 cups Leeks (white and light green parts only, thinly sliced)
- 2 cloves Garlic (minced)
- 4 cups Vegetable stock
- 1 cup Coconut milk (unsweetened)
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoons Ground black pepper
- 0.25 teaspoons Ground nutmeg (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the sliced leeks and minced garlic to the pot. Sauté for 5-7 minutes, stirring frequently, until the leeks are softened and fragrant, but not browned.
Add the cubed pumpkin to the pot and stir to coat with the oil and leeks.
Pour in the vegetable stock, ensuring the pumpkin is fully submerged. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20-25 minutes or until the pumpkin is soft and easily pierced with a fork.
Remove the pot from the heat and let it cool slightly for 5 minutes.
Using an immersion blender, puree the soup directly in the pot until smooth. Alternatively, carefully transfer the soup in batches to a countertop blender and blend until creamy.
Stir in the coconut milk and return the soup to low heat to warm through. Season with salt and black pepper to taste.
Serve warm, garnished with a pinch of nutmeg if desired.
Nutrition Facts
Calories |
391 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.0 g | 31% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1074 mg | 47% | |
| Total Carbohydrate | 43.4 g | 16% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 15.5 g | ||
| Protein | 9.1 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 138 mg | 11% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1490 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
