Windfalls, September Harvest and Comforting Soups: Curried Leek and Apple Soup Recipe (5:2 Diet)
Windfalls, September Harvest and Comforting Soups:
Curried Leek and Apple Soup Recipe
(5:2 Diet)
There is no doubt that the dieter’s friend is a bowl of soup, and I have managed to complete many a “fast day” with a bowl of comforting soup as one of my meals for the day. Plus, you usually manage to get at least two of your “five a day” with a serving of soup, so it’s a healthy and low-calorie way of filling up. I have lots of low-calorie soups posted on Lavender and Lovage; some of them are suitable for all seasons and can be served chilled, however, as autumn approaches and the cooler (and darker) nights draw in, it’s a hot bowl of soup that I have been craving lately. I am also really enjoying my spicy soups, and last week I made a big batch of Smoky Mexican Bean Soup, which really hit the spot for TWO low-calorie fast days (where I only consume 500 calories a day) and was also enjoyed by my husband. Another soup that I have earmarked for autumn, is my recipe for Curried Carrot Soup, which is a VERY low 85 calories a bowl!
The last few days have brought high winds and rain, and with the inclement weather came the windfalls; there are two apple trees in my garden, as well as a quince tree and two pear trees. (I have other fruit trees too, but it’s the orchard trees that are in season right now) So, one misty morning, I took a bucket outside and collected all of the windfall apples, quinces and pears……and, there were quite a lot of them to collect. I will be sharing lots of recipes for these orchard fruits over the next month or so, there will be recipes for chutney, jam, pickles, pies, tarts and casseroles, but it’s a delightful recipe for apples that I want to share today, in a soup – Curried Leek and Apple Soup.
Windfalls, September Harvest and Comforting Soups: Curried Leek and Apple Soup Recipe (5:2 Diet)
This soup recipe was adapted very slightly from one of my old Weight Watchers cookbooks, and is a firm favourite in our household – it’s easy to make, is spicy in a fragrant way rather than a mouth burning way, uses local seasonal ingredients and is low-calorie for a healthy and yet hearty family supper or luncheon dish. The recipe makes enough soup for four people, and if you are dieting alone, the remaining soup can be frozen in portions, or it will keep in the fridge for up to 3 days. I used my windfall apples in the recipe, as well as some lovely leeks from a local market garden and a home-grown spud from a friend and neighbour, it could not have been more local than that!
Blackbird with apples: Image – Islay Natural History Trust
As all of my ingredients are so local, as well as organic too as it happens, I am entering this recipe into a lovely new blog challenge, Shop Local, which is being hosted by the lovely Elizabeth at Elizabeth’s Kitchen Diary. I will be a regular with this challenge, as I believe totally in the benefits and ethos of shopping local, and it’s a fabulous new challenge that I am happy to support. As the soup also has fresh chives in the recipe, I am also adding it to my own Cooking with Herbs Challenge for September. I hope you enjoy this soup if you make it, it’s a fabulous way to use windfall apples as well as some seasonal veg such as leeks and potatoes……..plus, it’s low-calorie, so if you aren’t on a diet, you can have a slice of apple tart for dessert too, if you like, or a large chunk of crusty bread! That’s all for today, do pop back later when I have TWO new giveaways, some NEW recipes for seasonal produce as well as a new 5:2 diet recipe for a tasty casserole. See you later, Karen
Curried Leek and Apple Soup
Print recipe
| Serves | 4 |
| Prep time | 15 minutes |
| Cook time | 35 minutes |
| Total time | 50 minutes |
| Dietary | Vegetarian |
| Meal type | Appetizer, Lunch, Main Dish, Snack, Soup, Starter |
| Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
| Occasion | Casual Party, Christmas, Halloween, Thanksgiving |
| Region | British |
| From book | 123 Success Plus Weight Watchers Cookbook |
Ingredients
- 1 teaspoon rapeseed oil
- 2 teaspoons curry powder (mild or hot, according to taste)
- 3 small leeks, trimmed, washed and finely chopped
- 100g potato, peeled and finely diced
- 2 cooking apples, peeled cored and chopped (or tart eating apples)
- 600mls vegetable stock
- 4 tablespoons low-fat natural yoghurt
- salt and pepper to taste
- fresh chives, chopped (as a garnish)
Note
A delectable way to use windfall apples and a comforting low calorie soup that will be enjoyed by all the family. This soup is delicious when served with crusty bread, although for those following the 5:2 diet or the Weight Watchers diet, this soup is wonderful on its own and is a tasty and very low 100 calories a bowl. (This recipe makes 4 servings)
Directions
| Step 1 | Melt the oil in a large saucepan and add the curry powder - cook for a minute or so, until the curry powder has formed a paste and smells aromatic. Add the leeks, potato and apples to the curry mixture and sauté for about 5 minutes, over a gentle heat making sure the vegetables and fruit don't burn. |
| Step 2 | Add the stock and then cover with a lid and simmer for 20 to 25 minutes. Adjust seasoning with salt and pepper and then transfer the soup to a food processor or liquidiser and blend until smooth. (You can also blend the soup IN the pan with a hand held immersion stick blender) |
| Step 3 | Return the soup to the saucepan and reheat over a gently heat, making sure the soup doesn't boil. |
| Step 4 | Serve the soup in warmed soup bowls, with a swirl of yoghurt over the top and some snipped fresh chives as a garnish. |
| Step 5 | Only 100 calories per portion - this recipe makes 4 portions. Can be frozen before yoghurt is added. |
Windfalls, September Harvest and Comforting Soups: Curried Leek and Apple Soup Recipe (5:2 Diet)
I have just discovered another challenge, Feel Good Food, hosted by Victoria of Kick in the Pantry Door, which is promoting Apples this month!
Windfalls, September Harvest and Comforting Soups: Curried Leek and Apple Soup Recipe (5:2 Diet)
Link to other Lavender and Lovage Soup Recipes:
This time last year:
A Weekly Meal Plan, A Taste of Autumn and Allotment Soup (100 calories) for the 5:2 Diet
This time in 2011:
A Melting Moment from the Monday Bakery! Melting Moments (Biscuits/Cookies)
Curried Leek & Apple Soup
Entered into:
Maya Russell says
Looks great. Just my kind of soup. Shared on Twitter.
Karen says
Thanks Maya!
Dominic says
this really looks so good and so autumnal… I LOVE this time of year… just made me some roast veg with butternut squash soup which tastes divine, so i’m right there with you on the soup front… so beautiful x
Karen says
Thanks Dom! Like you, I am an Autumn lover, it’s my favourite season I think…….and as for soup, I am really loving the soup days that have arrived!
Deena Kakaya says
Can’t believe the soup is out already! Love leek based soup but I’ve never added apple. Will be trying this one out x
Karen says
DO try this with the apple Deena, as it adds a lovely sweetness to the soup! Karen
Elizabeth says
How wonderful to have so many fruit trees on your property! I bet they look gorgeous just now (share photos!!!) What a superb soup too. I’m going to bookmark this one. After being inactive while recovering from my foot injury I’ve piled on a few pounds, so I’m trying to be mostly good just now, and this soup sounds perfect! Thank you for sharing with #ShopLocal xx
Karen says
Thanks Elizabeth! I am a bit of a soup addict anyway, but for the 5:2 diet, it’s just the perfect low-calorie meal in my book! LOVE your new challenge, and you will be seeing a lot of me there! Karen
Charlene says
Another delicious low calorie soup/recipe from you. Like I mentioned on FB I will have to start this diet after reading all your lovely low fat posts x
Miss Messy says
What a lovely autumn soup! 🙂
Tracy Nixon says
Thanks Karen G+d
Gail Price says
I love the idea of this but I have to say I like my soups to be savoury not sweet so my concern is that the apples would be too sweet for me. It is so tempting to give it a try!
DANIELLE VEDMORE says
Looks lovely – just what you need on these Autumn days xoxo
Tracy Nixon says
Thanks for the soup recipe! Shared on Facebook!
Choclette says
Love parsnip and apple soup especially with spices. Yours looks fabulous as ever. I’m so envious of your quinces. Best fruit jelly I made was with quinces that I managed to forage one year. We were hoping my mother’s quince tree we planted a couple of years ago would fruit this year, but no luck.
Polly davis says
Lovely, something to do with those windfalls. Think I’ll try this tomorrow.
Tracy Nixon says
I made a pan of this yesterday afternoon and we are going to have it today because it is awful out there!!!!
Galina V says
Loveyour fab photos, I could almost lick the screen of my laptop.
Coombemill says
I make this one with parsnips but will try carrots now too. Love soups in winter
Karen says
Me too! I also love sweet fruit and veg added to spiced soups too! Karen
Food to Fitness says
Wow. Looks perfect. Thanks for the recipe.
Lilly says
Love the sound of apples in the soup, have to try it !
Karen says
Thanks Lilly! They add a lovely sweetness to the soup!
Rebecca Nisbet says
Iv got to have a go at this! It looks so scrummy!
anthony harrington says
wonderful! just the ticket for autumn
Paul Wilson says
I like a drink of soup like this in a mug.
Tracy Nixon says
I followed this yesterday morning before we went for a walk along the coast. It really warmed our cockles when we got home as it was bright but the wind was biting! Usually I make a Sunday dinner but I knew I wouldn’t have time – this was really tasty so thank you!