Pumpkin and Leek Soup - No Dairy

60 mins (prep 30, cooking 30)
12 ingredients
8 servings
A simple vegetable soup made without dairy. Leeks are noted for being rich in iron and the garlic/onion are noted for their immune boosting qualities. For some extra protein stir in some beans such as cannellini beans after the soup has been blended and heat through. Serve with some crusty bread, cornbread or a bread roll. An excellent soup for the colder months or for a quick re-heat lunch to take with you to work. I like to use butternut pumpkin but you can use any variety of pumpkin. I use Massell brand stock that is gluten free and animal product free (including their chicken stock). Shown in my posted photo with gluten free "Olive Cornbread"

Categories:  <-60-mins , australian , low-sat.-fat , free-of... , soups-&-stews , low-carb , south-west-pacific , low-in... , low-sodium , time-to-make , low-protein , low-fat , low-cholesterol , low-calorie , easy , gluten-free , lactose-free , healthy , vegetable , healthy-2 ,
Share on Newzsocial



Serving Size (263.05 g)
Servings 8
Amount per Serving
Calories 114.51 Calories from Fat 26.73
% Daily Value *
Total Fat 2.97g 36.59%
Saturated Fat 0.42g 17.0%
Trans Fat 0.0 %
Cholesterol 0.0mg 0.0%
Sodium 155.76mg 51.92%
Total Carbohydrate 23.38g 62.35%
Dietary Fiber 4.0 g 128.0%
Sugars 4.4 g %
Protein 2.0g 32.0%
Vitamin A 21260.0IU% Vitamin C 42.0mg%
Calcium 97.89mg% Iron 1.42mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9β€’Carbohydrate 4β€’Protein 4
*Nutrition information was calculated excluding the following ingredients:
large, minced garlic cloves, cracked black pepper, ground chili powder