How many onions equal a leek?

Due to their high sugar content, they caramelize well, making them perfect for roasting or sautéing. As a general rule of thumb substitute one large leek with one medium onion in any recipe.

What are the health benefits of carrots in soup?

Carrots are great sources of beta-carotene, which is a precursor to vitamin A and gives the vegetable its characteristic orange color. Thanks to the contributions of both the cilantro and carrots, this soup provides a wonderful variety of vitamins, minerals, and antioxidants .

How to make carrot soup less sweet?

The goal is to achieve a balance of sweet, sour, salt and spice, so if it is too sweet, add something sour (lemon juice or vinegar), a bit more salt and/or some spice . I love ginger in carrot soup for spice. A bit of miso paste adds depth of flavor as well as salt.

How does Gordon Ramsay make carrot soup?

Heat the oil in a large pan, add the onions, carrots and garlic, sauté for 4 mins, until they are beginning to soften but not colour. Stir in the ground coriander and plenty of seasoning and cook for 1 min. Add the stock and bring to the boil, cover and simmer for 20 mins or until the carrots are really tender.

Are leeks healthier than onions?

Iron is essential for preventing anemia and calcium supports bone health. Leeks contain high amounts of vitamin C compared to onions . Leeks also contain vitamin A, while onions do not. In 100 grams of onion there are 40 calories, 1.1 grams of protein, 0.1 grams of fat.

How many leeks for 2 cups?

The amount that a leek will yield depends on its size. A small leek may only yield about ½ cup chopped, whereas a medium to large leek yields closer to 1 cup chopped. Remember, you typically only cut the white and light green part of a leek, so the dark green top and leaves do not count towards its size.

Can you eat carrot soup every day?

Yes, soup can be a good source of a variety of nutrition needs. There is no reason you can't have it daily or even twice daily .

How many carrots should you eat a day?

Generally speaking, it's safe (and a good idea!) to eat as many carrots as you'd like . Yes, there are rare cases where people have consumed so much beta carotene (from foods like carrots, squash, sweet potatoes, cantaloupe, oranges and pumpkins) that their skin developed an orange hue (a condition called carotenemia).

Why is my carrot soup bland?

If a soup is tasting bland in the bowl, consider adding acid rather than salt . A squeeze of lemon or lime, or a dash of yogurt or sour cream can add brightness to the bowl. Start with the basics. Ensure you've added enough salt and black pepper.

What does carrot soup do to your body?

Carrots are loaded with nutrition, including fiber, vitamin A, vitamin C and calcium. And while it's true that carrots are good for eye health, their antioxidants also help protect your heart, skin, brain and immune system while reducing inflammation .

Should I saute carrots before adding to soup?

While certain vegetables can work just fine added directly to simmering soups and stews (say, carrots and celery), other vegetables (onions, garlic, and the like) will almost always need at least a brief sweat in a fat-based liquid before adding the remaining ingredients.

Do you use leek instead of onion?

Leeks, while similar in concept to scallions, aren't as well-suited to being eaten raw, thanks to their more fibrous texture. But they can work well as an onion substitute when cooked . Winslow thinks of leeks as somewhere between a scallion and a bulb onion.

How much does 1 leek yield?

One medium leek (8 oz.) will yield about 1 cup chopped leek .

How many leeks is one of your 5 a day?

Just 80g ( around half a large leek ) counts as one of your 5-a-day and they're so easy to prepare too!

Healthy Homemade Carrot and Leek Soup Recipe (2024)

Posted October 13, 2020| Updated March 4, 2021 Recipes

Carrot and Leek Soup is one of our favourite healthy soups to enjoy during the Fall harvest season.

Our healthy homemade recipe is quick and easy to make, ready to serve in under an hour.

Spoon through a bowl of our Leek and Carrot Soup featuring flavourful garlic, turmeric, saffron, honey and fresh thyme.

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Healthy Homemade Carrot and Leek Soup Recipe (1)

What Is Soup?

Soupis aliquidfood, generally served warm or hot (but can also be served cold like gazpacho), that is prepared by combining meat or vegetables with stock or water.

Hot soups are additionally characterized byboilingsolid ingredients in liquids in a pot until theflavoursare extracted, creating arich broth.

Soups are similar tostews, and in some cases there may not be a clear distinction between the two. Soups generally have more liquid (broth) than chunkier and heartier stews.

In traditional French cuisine, soups are classified into two groups:clear soups (bouillon and consomme)andthick soups (purees, bisques, veloutes).

Puréesare vegetable soups thickened withstarch;bisquesare made from puréedshellfishor vegetables thickened withcream; cream soups may be thickened withbéchamel sauce; andveloutésare thickened witheggs,butter, and cream.

Healthy Homemade Carrot and Leek Soup Recipe (2)

Healthy Homemade Carrot and Leek Soup Recipe (3)

History of Soup

Evidence of the existence of soup can be found as far back as about 20,000 BC.Boiling was not a common cooking technique until the invention ofwaterproofcontainers, such asclaypots. To boil the water hot rocks were used.

The wordsoupcomes fromFrenchsoupe(broth), which comes throughVulgar Latinsuppa(“bread soaked in broth”) from aGermanicsource, from which also comes the word “sop”, a piece ofbreadused to soak up soup or a thickstew.

The wordrestaurant(meaning “restoring”) was first used inFrancein the 16th century, to refer to a highly concentrated, inexpensive soup, sold by street vendors, that was advertised as a cureto physicalexhaustion. In 1765, a Parisian entrepreneur opened a shop specializing in such soups. This prompted the use of the modern wordrestaurantfor eating establishments.

In America, the firstcolonialcookbookwas published by William Parks inWilliamsburg, Virginia, in 1742, based on Eliza Smith’sThe Compleat Housewife; or Accomplished Gentlewoman’s Companion, and it included several recipes for soups and bisques.

English cooking dominated early colonial cooking; but as newimmigrantsarrived from other countries, other national soups gained popularity. In particular,Germanimmigrants living inPennsylvaniawere famous for theirpotatosoups. In 1794, Jean Baptiste Gilbert Payplat dis Julien, a refugee from theFrench Revolution, opened an eating establishment inMassachusettscalled The Restorator, and became known as the “Prince of Soups”.

Healthy Homemade Carrot and Leek Soup Recipe (4)

Healthy Homemade Carrot and Leek Soup Recipe (5)

My Family Loves Carrot and Leek Soup

My family has a tradition of eating soup and salad for lunch on Sunday’s after getting home from church. Soup is such an simple and brainless meal to serve a busy family with kids.

My dad would often make cream of tomato soup and serve a bowl with grilled cheese sandwiches and pickles. Our family also loved slurping through bowls of Butternut Squash Soup, French Onion Soup and Chicken Noodle Soup.

Where To Eat Soup

If you live in a large city inNorth Americayou’ll likely have access to plenty of soup-specific restaurants. We also love to visit local, family-run diners and cafes that offer menus specializing in “soups, sandwiches and salads.”

InToronto, popular restaurantsthat serve soup includeRaviSoups, Soup Nutsy, United Bakers Dairy, Cafe Polonez, Saffron Spice Kitchen, Santouka Ramen, Sansotei Ramen, Kenzo Ramen, Kinton Ramen, Ajisen Ramen, Maison Selby, Pho Vistro, Pho Hung, The Golden Turtle, Maha’s, Pai, Sabai Sabai, Khao San Road, One Love Vegetarian and Fabarnak.

Healthy Homemade Carrot and Leek Soup Recipe (7)

Carrot and Leek Soup Health Benefits

Our Carrot and Leek Soup recipe is packed full of healthy ingredients!

An excellent source of vitamin A and the phytochemical beta-carotene, carrots help keep your eyes and bones healthy, and may help protect against several types of cancer.

Leeks are a member of the onion family, a humble vegetable packed with vitamins, minerals and phytochemicals. Regular consumption of leeks can help boost digestive health and reduce the risk of developing heart disease.

It is only recently that scientists have begun to identify the components responsible for garlic’s myriad health benefits. Rich in phytochemicals and potassium, garlic helps boost your immune system, fight cancer and protect your heart.

A useful source of vitamins C, K and B6, apples support your immune, skeletal, and circulatory systems. Phytochemicals in apples may also keep your eyes healthy and help reduce bad cholesterol.

The star component of turmeric is curcumin, a potent phytochemical that has anti-inflammatory and antioxidant properties. It is often prescribed in Indian Ayurvedic medicine to help relieve arthritis, aid digestion and inhibit the growth of cancers.

Rich in energy-boosting manganese and anti-inflamatory phytochemicals, thyme may help keep your blood and immune system healthy.

Healthy Homemade Carrot and Leek Soup Recipe (8)

Soup Tips

This healthy homemade soup is quick and easy to make at home. We’ve included a few tips for first time soup makers!

Use a large cast iron dutch oven with a high rim to reduce splatter when cooking and pureeing the vegetables.
In our recipe below we suggest using an immersion blender to puree the cooked vegetables but you could also use a heavy duty Vitamix.
We suggest using a high quality rubber spatula spoon when making soup so you can easily stir, scrape down the side of the pot and sip to check if it needs to be seasoned further with more salt before spooning into bowls.
We’ve used turmeric, thyme and saffron to flavour this soup. You could also substitute with ginger, curry powder, lime leaf and lemongrass.
If you use vegetable stock instead of chicken stock this soup recipe is suitable for vegetarians.
Our recipe features butter and whipping cream but you can make it vegan by substituting for coconut oil and coconut cream. If you’re going with flavours from Thailand why not add a few dashes of fish sauce and a scoop of curry paste?

Healthy Homemade Carrot and Leek Soup Recipe (9)

Healthy Homemade Carrot and Leek Soup Recipe (10)

What To Serve with Carrot and Leek Soup

There’s nothing more comforting on a cold day then cozying up to a bowl of soup with a fresh salad, gourmet crackers, artisanal cheeses, sourdough bread, savoury muffins and homemade pickles.

If you’re hosting a large dinner party you might want to serve our healthy Leek and Carrot Soup as an appetizer before serving heartier mains.

We love serving this soup with Osaka Okonomayaki, Calgary Ginger Beef, Keto Jalapeno Poppers, Instant Pot Short Rib Ragu, Cheesy Polenta, Vegetarian Roti Canai Curry, Gruyere Grilled Cheese Sandwich, Old School Cheese and Onion Pie, Green Onion Cake, Baked Mediterranean Chicken Thighs, Baked Chicken Cracklings, Homemade Savoury Pickle Pie, Indian Crepes, Vietnamese Crepe Bánh Xèo, Tartiflette Reblochon or Ricotta Gnocchi.

After dinner why not dazzle your guests with one of our popular desserts such as Oat Flour Cookies with Chocolate Chips, Dark Chocolate Lindt Lindor Cookies, Maraschino Cherry Cupcakes Recipe or Cinnamon Babka For Chocolate Lovers.

Healthy Homemade Carrot and Leek Soup Recipe (11)

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Healthy Homemade Carrot and Leek Soup Recipe (12)

Storing Soup

If you have leftover soup you can store it in the fridge in an airtight container for up to a week. To reheat simply zap it in the microwave or simmer in a small saucepan on the stove.

How To Make Healthy Carrot and Leek Soup

Print Recipe

4.67 from 6 votes

Homemade Carrot and Leek Soup

Learn how to make the best Carrot and Leek Soup! Our healthy leek and carrot soup recipe features saffron, turmeric, garlic, honey, and thyme.

Prep Time20 minutes mins

Cook Time30 minutes mins

Total Time50 minutes mins

Course: Appetizer, Soup

Cuisine: American

Keyword: Carro Soup, Carrot and Leek Soup, Leek and Carrot Soup, Leek Soup, Vegetarian Soup

Servings: 6

Calories: 177kcal

Equipment

Dutch Oven
Immersion Blender
spatula
measuring spoons
measuring cups
French knife
vegetable peeler

Ingredients

2 Leeks white part only
5 Garlic cloves minced
3 tbsp Butter
1 pinch Saffron
1/8 tsp Ground turmeric
5 cups Chicken broth
1 Apple peeled and chopped
3 cups Carrots peeled and chopped
2 cups Potatoes peeled and chopped
1/4 cup Whipping cream
Salt & Pepper to taste
Fresh thyme
Honey

Instructions

In a dutch oven, soften the leeks and garlic in butter with the saffron and turmeric over medium heat.
Add the chicken broth, carrots, potatoes and chopped apple and bring to a rolling boil.
Cover and simmer for 20 minutes or until the vegetables are tender.
Using an immersion blender, purée the soup until smooth and velvety. Add the cream. Season with salt and pepper. Serve drizzled with honey, whisper of cream and fresh thyme.

Nutrition

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