This Creamy Vegetable Soup with Hemp Seeds is a comforting and flavorful dish that combines the natural sweetness of carrots, leeks, and zucchini with the richness of cream. The addition of hemp seeds as a garnish adds a delightful crunch and a boost of nutrition. The smooth texture of the soup makes it perfect for cozy evenings or as a light meal for any occasion. Easy to make and packed with nutrients, this soup is sure to become a go-to in your recipe collection.
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Total Time: 30 minutes
Ingredients
- 1 carrot, diced
- Olive oil and a knob of butter (for frying)
- 1 leek, sliced
- 1 zucchini, diced
- 2 tablespoons flour
- 800ml water
- 3 cloves garlic, minced
- Salt, to taste
- 200ml cream
- Hemp seeds, for garnish
- Fresh parsley, chopped, for garnish
Directions
1. Prepare the Vegetables:
- Carrot: Dice the carrot into small pieces.
- Leeks: Slice the leeks thinly.
- Zucchini: Dice the zucchini into small cubes.
2. Cook the Vegetables:
- In a large pot, heat a splash of olive oil and a knob of butter over medium heat.
- Add the diced carrot, sliced leeks, and diced zucchini to the pot. Lightly fry the vegetables for about 4-5 minutes, until they begin to soften and release their flavors.
3. Stir in the Flour:
- Stir in 2 tablespoons of flour and cook for another 1-2 minutes, stirring continuously to prevent the flour from burning. This will help thicken the soup later.
4. Add Water and Boil:
- Pour in 800ml of water and bring the soup to a boil. Stir to combine and help the flour dissolve into the broth.
- Add the minced garlic and reduce the heat to a simmer. Let the soup cook for about 10 minutes, or until the vegetables are tender.
5. Season and Add Cream:
- Season the soup with salt to taste, and then pour in 200ml of cream. Bring the soup back to a boil and let it simmer for another 5 minutes. The cream will add richness and creaminess to the soup.
6. Serve:
- Once the soup is ready, ladle it into bowls.
- Garnish with hemp seeds and freshly chopped parsley for a burst of freshness and added nutrition.
Serving Suggestions
- With bread: Serve the soup with a slice of crusty bread to soak up the delicious broth.
- As a side: Pair with a light salad to make it a complete meal.
- With a drink: Enjoy with a glass of light white wine or a soothing herbal tea for a delightful dining experience.
Cooking Tips
- Control the texture: If you prefer a smoother soup, you can blend it using an immersion blender or regular blender for a creamy consistency.
- Adjust the consistency: If the soup is too thick, you can add more water or broth to reach your desired texture.
- Seasoning: Don’t be afraid to adjust the seasoning according to your preference. A pinch of pepper or a squeeze of lemon juice can elevate the flavor.
- Hemp seeds: Hemp seeds are not only a great garnish but also add a boost of omega-3 fatty acids, protein, and fiber, making this soup even more nutritious.
Variations to Try
- Add other vegetables: You can add other vegetables like spinach, celery, or peas for added flavor and nutrients.
- Make it vegan: For a vegan version, substitute the butter with olive oil and use coconut cream or almond milk instead of regular cream.
- Spices and herbs: Add a pinch of thyme, rosemary, or cumin to give the soup a warm, earthy flavor.
Nutritional Benefits
This creamy vegetable soup is packed with healthy, nutrient-dense ingredients. Carrots are rich in vitamin A, which is great for eye health, while zucchini and leeks provide fiber, antioxidants, and essential minerals. The cream adds richness, and the hemp seeds are an excellent source of plant-based protein, omega-3 fatty acids, and fiber. The soup is filling, nourishing, and perfect for supporting overall health.
Conclusion
This Creamy Vegetable Soup with Hemp Seeds is a comforting and flavorful dish that can be enjoyed year-round. The combination of vegetables, cream, and the nutritional boost from hemp seeds makes it not only delicious but also packed with health benefits. Easy to prepare and adaptable to different tastes, this soup is sure to become a favorite in your kitchen.
Frequently Asked Questions
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Can I use a different type of cream? Yes, you can use coconut cream, almond cream, or any plant-based cream if you prefer a dairy-free version.
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Can I make this soup ahead of time? Yes, you can make this soup in advance and store it in the fridge for up to 3 days. Reheat it gently before serving.
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Can I freeze this soup? Yes, this soup freezes well. Store it in an airtight container for up to 2 months. Thaw and reheat before serving.
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Can I add more vegetables? Absolutely! Feel free to add other vegetables such as spinach, peas, or celery to make it more flavorful and nutritious.
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How can I make the soup thicker? If you prefer a thicker soup, you can add more flour, or blend some of the vegetables once they are cooked to create a creamier consistency.