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Pumpkin, leek & white bean soup with freekeh

Pumpkin, leek & white bean soup with freekeh

Diana Henry says soup is a celebration of the basic. Most people don’t know how good soup can be, but if you season it properly – and the spicing is important in this pumpkin soup as well – you can show them.

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HealthyHigh fibre3 of your 5 a day8 plant varieties
  • Serves6
  • CourseLunch
  • Prepare15 mins
  • Cook35 mins
  • Total time50 mins

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Ingredients

  • 2 large leeks, trimmed
  • 4 tbsp extra virgin olive oil, plus extra to serve
  • 1 onion, finely chopped
  • 1 stick celery, diced
  • 2 cloves garlic, grated to a purée
  • 1 tsp cayenne pepper, to taste
  • 2 tsp ground cumin
  • 1 tsp ground ginger
  • ½ stick cinnamon
  • 650g pumpkin or squash, peeled, deseeded, and cut into 2cm cubes
  • 1.2 L chicken stock
  • 2 tbsp tomato purée
  • 85g freekeh, rinsed
  • 400g can haricot or cannellini beans, drained
  • ½ x 25g pack coriander, leaves chopped
  • ¼ x 25g pack flat leaf parsley, leaves chopped
  • 300g Greek yogurt

Method

  1. Remove the outer leaves from the leeks. Cut the rest into rounds about 2cm thick and wash thoroughly. Heat the oil in a large, heavy-based saucepan and add the onion and celery. Cook over a medium heat for 5-6 minutes, until the vegetables are softening, then add the garlic and the spices and cook for 1 minute more.

  2. Stir in the leeks and pumpkin or squash with 75ml water. Season. Turn the heat down low and cook for about 10 minutes to sweat the vegetables in the oil and water and extract as much flavour as possible.

  3. Add the stock, tomato purée and freekeh. Bring the soup to a simmer and cook for 20 minutes, covered, until the freekeh is tender and the pumpkin is soft but not falling apart. Add the beans and gently heat through. Stir in most of the herbs. Spoon some yogurt on top of each bowlful. Drizzle over some oil and the remaining herbs, then serve with the remaining yogurt on the side.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,167kJ/ 280kcals

Fat

13.4g

Saturated Fat

4g

Carbohydrates

24.9g

Sugars

8.9g

Fibre

9.8g

Protein

10g

Salt

1.6g

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