Leek and lentil soup is quick, light, and tasty. I propose two versions for you. It’s also delicious with the addition of potatoes or whole grains; and if you prefer a creamy soup or a purée, once cooked, just blend it with an immersion blender or a food processor.
SEASON
#dried lentils – available all year round
#leeks – from September to May, some varieties available in summer
Discover my recipes with lentils.
RECIPES with leeks
- Difficulty: Easy
- Cost: Economical
- Preparation time: 5 Minutes
- Portions: 6
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Fall, Winter, and Spring
- Energy 135.46 (Kcal)
- Carbohydrates 20.66 (g) of which sugars 1.58 (g)
- Proteins 7.97 (g)
- Fat 1.99 (g) of which saturated 0.29 (g)of which unsaturated 0.29 (g)
- Fibers 5.14 (g)
- Sodium 142.95 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Leek and Lentil Soup
- 7 oz dried lentils (from Umbria)
- 1 leek (alternatively, 2 onions)
- 1 tbsp extra virgin olive oil (or peanut oil)
- 4 cups water
- Half tsp curry
- to taste fine salt (better added at the end)
Tools
- Cutting Board
- Knife smooth and well-sharpened blade
- Pan steel
Leek and Lentil Soup
Soaking lentils is not necessary, but I always recommend putting them in water at least during the preparation of other ingredients, as their cooking and texture will improve.
Method
Wash and slice the leek, then let it soften in a tall and narrow pan with a little oil, water, and curry for about 5 minutes.
Meanwhile, wash the lentils and add them to the sauté, letting them season for a few minutes.
Add water and cook, it will take at least another 20 minutes.
Towards the end of cooking, adjust the salt.
For a super quick version, use a pressure cooker and cook everything cold, these are the doses:
– 7 oz lentils
– 7 oz leeks
– 3 1/3 cups water
– salt and curry
Put everything in the pressure cooker and cook for 10 minutes from the whistle, turn off the heat and let it release steam on its own.
Serve with a drizzle of raw spicy extra virgin olive oil.
ALTERNATIVES (add)
– diced potato
– diced pumpkin or carrots
– grain cereals, like rice, barley, spelt, millet
STORAGE
Leek and lentil soup can be stored in the refrigerator for up to 4 days.
What to eat with lentil soup?
You can serve it with crunchy bread, perhaps toasted, to dip into the soup and give it a rustic note. As an appetizer, you can offer a fresh salad. Alternatively, you can add a portion of boiled cereals to make the meal heartier. A dish of grilled vegetables completes the ensemble with a smoky flavor.
