Carrot, Leek and Pumpkin Soup with Chilli and Black Pepper

Gluten, dairy and sugar free

A great soup for a Friday or Sunday night this recipe has colour, bite and a velvety texture. In winter I always make a great big pot of slow cooked chicken stock and freeze ready to use in soups, risottos and slow cooked meals. Soups are such warming and nurturing foods to add to the menu as we move through autumn into winter: great for lunch or as a starter to dinner in a smaller bowl. Soups also transport well in winter either hot in a thermos or sealed container to heat up for lunch at work.

I usually double or triple the recipe for lunches or freezing. Many wet dishes in the cooler months can be frozen to use later. Unless you have a memory like an elephant date and label all frozen foods before you pop them in the freezer.

I love the deep orange colour of this soup that reminds me of the crunch of autumn leaves underfoot and the soft breezes that whisper through the cooler but sunny days leading into winter. The ginger, garlic, chilli and turmeric in this soup are all good body warmers and help keep the colds away. Serve this soup with “I’ll have another slice please’’ of dense dark rye and fennel seed bread, gluten free seed bread or walnut and fig bread.


You will need

2 carrots, leave peeled, cut ends off, wash and chop

1 leek cleaned and thinly sliced

1 fennel washed, cored and sliced

½ butternut pumpkin about 500gms, peeled and cut into chunks

1 brown onion, peeled and finely diced

2 cloves garlic, peeled and crushed

1 x 2cm piece fresh ginger peeled and grated

1 stick celery, washed and finely diced

1 teaspoon ground turmeric

2 tablespoons olive oil

1 litre chicken stock (see recipe below)

Fresh cracked black pepper, dried chilli flakes and parsley to serve


Heat the olive oil on medium heat and sauté onion, ginger, celery, leek and garlic for 3-4 minutes.

Add all other ingredients and bring to a slow simmer for 30 minutes.

Cool slightly for 10 minutes, then puree with stick mixer.

Ladle into bowls and sprinkle with chilli flakes, chopped parsley and black pepper.

Serves 4




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