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Leek, courgette and sweet potato soup recipe

Leek, courgette and sweet potato soup recipe


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  • Recipes
  • Dish type
  • Soup
  • Vegetable soup
  • Squash soup
  • Courgette soup

A quick and easy vegetable soup with courgette, leek, potato and sweet potato. The chilli flakes give the soup a little bit of heat!

14 people made this

IngredientsServes: 4

  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1/4 onion, finely chopped
  • 1 large potato, peeled and sliced
  • 1 teaspoon red chilli flakes, or to taste
  • salt and freshly ground black pepper, to taste
  • 2 leeks, washed and sliced
  • 2 courgettes, diced
  • 1 sweet potato, peeled and diced
  • 1 chicken or vegetable stock cube
  • 500ml water, or as needed
  • 1 or 2 tablespoons single cream, for serving

MethodPrep:10min ›Cook:25min ›Ready in:35min

  1. Heat butter and oil in a saucepan over medium heat; stir in onion and potato and cook for 5 minutes, until they have softened a little. Season with red chilli flakes, salt and freshly ground black pepper.
  2. Add leeks, courgettes and sweet potato; pour in the water and add the stock cube.
  3. Bring to the boil, stir well and simmer over low heat for 20 minutes, or until all the vegetables are soft.
  4. Puree the soup with an immersion blender. Ladle into bowls; add a swirl of single cream and some more freshly ground black pepper.

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Reviews & ratingsAverage global rating:(1)


Healthy Soup Recipes That Beat Boring Soup Any Day Of The Week

Soup is nourishing, filling, and soul warming. Whether you're eating a steaming bowl for lunch, or having a lighter dinner, soup is such a great, healthy meal. And these healthy soups are guaranteed to go down a treat (you'll love our Butternut Squash and Sweet Potato Soup, it's incred).

Is there anything quite as satisfying when it's cold outside than a huge bowl of steaming soup, served alongside a buttered crusty roll? And this butternut squash and sweet potato version is SO healthy, and incredibly easy to make.

Everyone should know how to make leek and potato soup. It's effortlessly easy, downright tasty, and it's basically autumn in a bowl.

We love lentil soup for its versatility. We add onion, carrot, celery, and garlic as a base, plus canned tomatoes and fresh thyme. Lentil soup of course also needs lentils. The 18 minute wait is the time the lentils take to cook.

The sad truth is that, for most of the year at least, tomatoes are terrible. But when late summer rolls around, the tomatoes turn juicy and sweet, and then we can't get enough of them. When we're not busy scarfing them down in caprese salad form, we love them in this classic summer soup. Since tomatoes have varying amounts of sweetness and acidity, feel free to adjust the vinegar amount to taste.

We like to sauté the vegetables first. This is a step that helps develop flavour. If you don't want to deal with a quick sauté, simply add all of your ingredients to the Instant Pot and follow the instructions.

Even though there are minimal ingredients, this soup has TONNES of flavour. In fact, it's delicious even without the cream. (But it certainly doesn't hurt!) Stored in an airtight container in the refrigerator, it'll last up to 4 days, making it super ideal for meal prep. We happen to think it tastes best the next day!


Giant courgette and leek patty

If you have a food processor then you will be even quicker to make this recipe (e.g. 10 min). But a normal grater and a chopping knife will absolutely do as well.

I always love coming up with vegan recipes that are extremely easy and quick to make, yet don't compromise on taste or flavour. This one has lots of protein as well because I added ground almonds and tahini. Both very good sources of vegan protein.

On top of that you can always vary ingredients. You can add carrots , peas, cubed peppers, etc. It's a really versatile recipe so you can get creative.

For more delicious vegan recipe ideas, also check out my other videos on my youtube channel and subscribe here:

This patty looks a bit like potato fritters, but it is much healthier as it's baked and not fried.

You can enjoy this giant patty in many ways. You can even use it as a gluten-free bread replacement. In this case I would flatten it out even more and reduce the baking time.

It's crispy on the outside and soft on the inside. These can also be frozen. And as so often they taste even better the next day. You can take them to work with you and quickly heat them up in the microwave.

You can have them with or without a dressing or a dip but I love mine with a tahini dip.

The Dressini garlic & herb tahini dressing works so well with this dish! If you can't get hold of one you can also dunk the patty in hummus or soy yoghurt. Sooo good!


Low Cost Recipe For Midweek Meal

The result is a really good, wholesome and low cost recipe for a mid week supper – the cost is around £2.50 for four people and it takes just minutes to prepare and the 45 minutes in the oven leaving the cook free to do other things. I served this with sweetcorn, but you could serve with any vegetable of your choice.

In these days of austerity, it can seem hard to manage with rising prices and static incomes so having a few really low cost supper ideas that are not only frugal but delicious can be a real help. Chickpeas are tasty and nutritious and around 70p a can.

Alternatively you can buy a bag of dried peas and soak them overnight, boil till soft the next day (about 2 hours) and freeze in portion sizes ready for use.

You can adapt this recipe to serve as many people as you need.


Baked Leek and Sweet Potato Gratin

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Sautéed leeks add a milder, sweeter flavor than onions to this hearty sweet potato dish that can be served with a salad as a light main course.

Ingredients

  • 3 medium leeks, white and light green parts chopped (6 cups)
  • 1 1/2 Tbs. olive oil, divided
  • 3 cloves garlic, minced (1 Tbs.)
  • 3 Tbs. chopped fresh rosemary, divided
  • 2 medium sweet potatoes (2 lb.), peeled and cut into 1/8-inch-thick slices
  • 1/3 cup low-sodium vegetable broth
  • 3 Tbs. Italian seasoned dry breadcrumbs

Preparation

1. Preheat oven to 450°F. Coat 10-inch round pan with cooking spray.

2. Heat 1 Tbs. oil in nonstick skillet over medium-high heat. Add leeks, garlic, and 1 1/2 Tbs. rosemary sauté 8 minutes, or until softened. Season with salt and pepper, if desired.

3. Arrange one-third sweet potato slices over bottom of prepared pan, overlapping slightly. Spread half of leek mixture on top. Arrange another one-third sweet potato slices over leeks top with remaining leeks, followed by remaining sweet potatoes. Drizzle broth over dish. Cover pan with foil, and bake 35 minutes.

4. Stir together breadcrumbs, remaining 1 1/2 tsp. oil, and remaining 1 1/2 Tbs. rosemary, in small bowl. Remove foil from gratin, and sprinkle with breadcrumb mixture. Bake, uncovered, 15 minutes, or until breadcrumbs are browned and crisp. Let gratin cool slightly before cutting into 8 wedges and serving.


I discovered this trick some time ago when I made vegan mushroom soup (< click for recipe). When cashews are blended they can add a wonderful creaminess so you don&rsquot have to add any dairy which makes this soup a lovely vegan dish. If you&rsquore not a fan, you can leave them out.

More Vegan Soup Recipes:

If you&rsquove made this Zucchini and Sweet Potato Soup, please leave a comment below. I love to hear from my readers.


  • Add 25g of fresh mint at the end of cooking to make Courgette, Pea and Mint Soup.
  • Add a chopped red chilli with the stock to make Spicy Courgette Soup.
  • Use vegetarian Parmesan cheese equivalent (or leave it out) to keep the soup vegetarian or vegan.
  • Use FryLight and either omit the Parmesan, or count as a Healthy Extra to be Slimming World friendly.

  • 1 tsp Olive oil
  • 2 Courgettes, diced
  • 30g Leek, sliced
  • 1 Garlic clove, crushed
  • 200ml Vegetable stock
  • 50ml ProZero™
  • Handful of fresh basil, chopped
  • Salt and pepper
  1. Place a pan over a low heat, add oil, courgettes and leek then cook for 5 minutes until soft.
  2. Add the garlic to the pan and cook for a further minute.
  3. Add vegetable stock and ProZero, bring to the boil and simmer for 2 minutes.
  4. Add the basil, salt and pepper.
  5. Using a hand blender, blend until smooth.

ProZero is a food for special medical purposes and must only be used under medical supervision


Roasted Leek & Yellow Pepper Soup by Liz Franklin

Crunchy sweet peppers are both low in calories and rich in vitamin C. Yellow peppers make an especially cheery, sunny-coloured soup and oven roasting them concentrates all those delicious flavours.

Ingredients

  • 4-5 plump yellow peppers
  • 2 leeks, topped, tailed and washed
  • 2 cloves garlic, crushed
  • 4 tablespoons olive oil
  • 1 medium onion, finely chopped
  • 1 medium carrot, finely diced
  • 2 stalks celery, finely chopped
  • 1 medium potato, cut into small chunks
  • 1.2 litres (2 pints) good tasty chicken or vegetable stock (home-made if possible)
  • 1 bay leaf
  • 2 tablespoons fresh thyme, chopped
  • Salt and freshly ground black pepper
  • Additional olive oil to garnish

Instructions

  1. Cut the top and base from each of the yellow peppers, remove the seeds and then cut into thin strips. Cut the leeks into strips the same size as the peppers. Place the leeks and peppers in a Roasting-Dish and sprinkle with the garlic. Drizzle 2 tablespoons of olive oil over the top, season with salt and freshly ground black pepper and place in a medium oven for 40-45 minutes until nicely roasted and soft.
  2. Heat 2 tablespoons olive oil in a large casserole or saucepan and saut the onion and celery for 5 minutes until softened but not browned. Add the potatoes and carrot and cook for 3-4 minutes more. Add the leeks and most of the peppers (reserve a few for garnish), the stock, thyme and bay leaf and simmer for 30 minutes or so until the potatoes are nice and soft.
  3. Place the soup in a blender or use a Bamix , and whiz until smooth. Adjust the seasoning (adding a good grind of black pepper) and serve in bowls, garnished with a little of the reserved roasted peppers and a drizzle of olive oil.

Tip: Use the brilliant Bamix De Luxe hand-blender for whizzing everything up to a perfect ‘souper’-smooth consistency while it’s still in the pan so speedy and simple, and it really keeps the mess to a minimum.

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Sweet Potato, Leek & Feta Frittata with Homemade Tzatziki (GF)

We are big frittata fans in my house, often making one for dinner and then having leftover ready-to-go for lunch the next day. This naturally gluten free sweet potato, leek and feta frittata is utterly delicious and works well both hot or cold. Serve it with my homemade tzatziki recipe for the ultimate flavour combination.

Sweet potato is such a versatile ingredient and this dish was inspired by a classic potato Spanish tortilla. Using sweet potatoes instead yields a beautiful sweet note, perfect for contrasting with salty feta cheese.

The third ingredient in this dreamy frittata trio is leek, which is gently softened to bring out its naturally sweetness. Oh I am drooling just writing about it! This trio just works so perfectly and creates such a delicious meal.

If you are feeling fancy you can serve it with a few crispy pan fried leeks on top. You could serve it with shop-bought tzatziki, but I’ve discovered it is so easy to make at home.

We’ve been getting lottttts of cucumbers in our veg box of late. As they are the main ingredient in this Greek dip I decided to make my own tzatziki at home. Cucumber is mixed with yoghurt, mint, white wine vinegar, oil and garlic to create a luscious accompaniment for this frittata. I’ve included the recipe below in case you want to try making it.

Back to the sweet potato frittata, I had better get a move on and share recipe details with :). Scroll down for details.