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I still have many vegetables in my refrigerator from my local CSA basket to transform into nutritious meals. At times though, I just want to enjoy something quick and straightforward, and this Vegetable Leek Soup is a perfect example. Even your kids will love it because everything gets puréed to a smooth texture. For children, you can always add cooked rice or pasta to make it more fun for them to eat. For adults, think of it as a warm smoothie bowl!
Prepare a batch and enjoy it throughout the week. Don’t be afraid to substitute a vegetable for another. You can’t mess up soup like this one.
FODMAPs
I’m feeling a bit challenged lately. As a person that struggles with food sensitivities and gut issues, I now have to eliminate a few more things from my diet like garlic, onions, leeks, etc. Bummer right!
I use so much of those alliums in all my recipes to add flavour to my everyday dishes. I will have to find new ways to season my recipes for a while.
These highly reactive foods are part of the FODMAP diet (crazy list here). Onions, garlic, and leeks(to name a few) are in the ‘must avoid’ red list. I’m curious to see if eliminating them will make me feel better.
It’s hopefully not long term but who knows at this point. I do kind of chuckle at the possibility that those ingredients could have been making my symptoms worse. There I thought I was helping concoct safe dishes for my family and me. It just goes to show that everyone reacts differently to various foods. What might be healing for one could be the cause of so much discomfort for others?
As amazing as this soup is, it’s not FODMAP approved! But it is vegan, allergen-friendly and nutrient-packed!
Try and let me know what you think!
Serving Ideas
I enjoy serving this soup with some hemp, sunflower, or pumpkin seeds and more chopped up kale or chard leaves. The perfect meal for the cooler days ahead!
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Enjoy this soup! It’s easy-to-make and so good!
Vegetable Leek Soup
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- Author: Chantal | Fresh is Real
- Prep Time: 15 mins
- Cook Time: 40 mins
- Total Time: 55 mins
- Yield: 8 1x
- Category: Breakfast, Lunch, Dinner, Soups
- Cuisine: Vegan, Plant-Based, Allergen-Friendly, Kid-Approved
Description
This nutritious soup was created for those moments when you know you need to increase your vegetable intake. Easily prepared in less than one hour. Sub in your preferred vegetables to make it your own. It’s thick and creamy, nutritious, and delicious!
Ingredients
Scale
- 1 tablespoon olive oil
- 3 leeks, trimmed and chopped
- 1 large onion, peeled and chopped
- 4 garlic cloves, peeled and chopped
- 1 carrot, peeled and cut up into smaller pieces
- 2 potatoes, peeled and quartered
- 2 zucchinis (or small squash), cut up into smaller pieces (2–3 cups)
- 1/2 fennel bulb, chopped (1/2 cup)
- 1 thumb-sized ginger root, peeled and roughly chopped
- 1 thumb-sized turmeric root, peeled and roughly chopped
- 3 cups vegetable or chicken broth*
- 1 cup fresh kale or chard, roughly chopped
- 1 tablespoon fresh cilantro, chopped (save for blending)
- 1/2 – 1 teaspoon sea salt
- 1/8 teaspoon freshly ground pepper
Instructions
- Heat large soup pot to medium, add olive oil, leeks, onions and garlic, cook until softened, about 5-10 minutes.
- Add carrots, potatoes, zucchini (or squash), ginger, turmeric, fennel, vegetable broth, salt and pepper and bring to boil.
- Reduce temperature to low and simmer for about 20 minutes until all vegetables are tender.
- Add 1 cup of chopped up kale or chard to the cooked vegetables.
- Transfer the soup to a high-speed blender** (I used a Vitamix) and purée until smooth.
- Add fresh cilantro and purée again until cilantro is chopped up into smaller bits and combined with soup.
- Return puréed soup to pot, keep warm on low heat or with the lid on until ready to serve.
- Enjoy your soup with sprinkled hemp, sunflower, or pumpkin seeds and some more chopped up greens!
Notes
Store any leftovers in a glass jar or bowl for up to one week.
*Not vegan if chicken broth is used.
** Make sure your blender can handle very hot liquids. If not, let your soup cool before blending.
Tags
Vegan Soup Vegetable Leek Soup GF soup
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