Pumpkin, Potato and Leek Soup
Recipe type: Soups and Stews
Prep time: 
Cook time: 
Total time: 
Serves: 4
Good Source of Calcium; High Fiber
  • 1 lb pumpkin or squash
  • White part of 2 leeks, rinsed thoroughly
  • 2 medium potatoes
  • 1½ cups water
  • Salt, to taste
  • 1 tablespoon parsley
  • 1 cup milk
  • ½ cup heavy cream, milk or half and half
  • White pepper
  • Fresh grated nutmeg
  1. Cube and peel uncooked pumpkin.
  2. Cut leeks in pieces. Peel and cut potatoes.
  3. Combine pumpkin, leeks, potatoes, water and a pinch of salt in a saucepan. Cover and bring to a boil.
  4. Reduce heat and simmer over low heat for 30 minutes until veggies are tender.
  5. Puree veggies in food processor with liquid.
  6. Return to pan. Bring to boil. Simmer for 5 minutes.
  7. Stir in milk, reduce heat to low and simmer for 2 minutes.
  8. Stir in cream and simmer, add white pepper, nutmeg and salt if needed.
  9. Soup may be refrigerated covered for 1 day before serving.
  10. Put chopped parsley on top before serving.
Reduce the prep time by substituting canned pumpkin or sweet potatoes.
Nutrition Information
Calories: 302 Fat: 12g Saturated fat: 7.2g Unsaturated fat: 1g Carbohydrates: 45g Sodium: 214mg Fiber: 6g Protein: 7g
Recipe by Defeat Diabetes Foundation at https://defeatdiabetes.org/pumpkin-potato-and-leek-soup/