Spiced Leek & Turnip Soup with Roasted Cauliflower & Pumpkin Seeds.

 

This seasonal soup is packed with vitamins, minerals, antioxidants, fiber, and deliciousness. A warming and tasty addition to any Fall lunch or dinner! While potatoes are typically paired with leek in soup, I prefer turnips – being a lower glycemic (less starch/sugars) root vegetable. Instead of processed Bouillon cubes/packaged veggie stock, I used umami-rich white miso paste to season the soup – which also provides probiotic benefits. To make the most of your time in the kitchen, I suggest prepping a big batch of soup, which is easy to freeze for future meals. Bake plenty of roasted cauliflower as well, which can be added to ‘pseudo-grain bowls’, warm salads, or enjoyed as a snack – dipped into homemade hummus for example. Having healthy dishes like this in the fridge or freezer, makes it easier to eat well throughout the week!

Ingredients:

  • 2 large turnips, chopped into medium size pieces
  • 1 large leek (bottom/white part only) chopped into large pieces
  • 1 medium cauliflower, chopped into small pieces
  • 2 tbsp Olive oil (split in two)
  • 2 tbsp White miso (organic/GMO-free)
  • 2 tsp Maple syrup (to balance the salt/bring out the sweetness of the veggies)
  • 2-inch piece of fresh ginger, chopped finely (if you don’t love ginger, add 1 inch piece)
  • 2 tablespoons, Turmeric powder (split in two)
  • 1 tablespoons Chinese Five Spice OR Garam masala (split in two)
  • 1 tablespoon Chili powder (split in two)
  • Salt & cracked black pepper (split in two)
  • Water

Instruction:

  1. In a large bowl, combine half the turmeric, Chinese five spice or Garam masala, chili powder, 1 tbsp olive oil, salt and pepper. Add the chopped cauliflower to this and coat evenly.
  2. Roast the cauliflower and leeks at the same time, on two separate baking sheets. Leeks: Spread the leek bottoms on a lined baking sheet, and season with salt and black pepper. Cook for 20 min at 350-400. On another lined baking sheet, lay out the spiced cauliflower, and bake for 30-40 min at 350-400, flipping the pieces over after 15 min or so for even browning.
  3. Heat the other 1 tbsp of olive oil in a large pot along with the rest of the spices, ginger, chopped turnips, and season with salt and pepper.  Sauté the turnips on medium heat, covering the pot to let them steam slightly – quickening the cooking process and preventing the spices from burning. Add 2 cups of boiling water (from a tea kettle!) along with the miso paste, and cover for 10 minutes or until the turnips are tender.
  4. Once the leeks are roasted, add them to the turnip mixture, and add another 2 cups of boiling water to the pot. Cook on low-medium heat for 15 min, then purée the soup in a blender or with an immersion blender, until creamy.
  5. Remove the roasted cauliflower from the oven, and add a few pieces to a bowl of creamy soup. Top with toasted pumpkin seeds for crunch and ENJOY!

Nutrition tips:

  • Leeks are a source of vitamins A, C, K, B vitamins, iron, calcium, magnesium and fiber. Part of the Allium family (along with onions, scallions, shallots etc.), leek also contains flavonoid antioxidants, with anti-inflammatory benefits.
  • Turnip is a low glycemic root vegetable rich in vitamin C, calcium, potassium and fiber.
  • Cauliflower is another low-glycemic vegetable that contains vitamins C, K, B vitamins, potassium and fiber. As a cruciferous vegetable, part of the Brassica family (broccoli, cabbage, bok choy etc.), cauliflower also provides glucosinolates antioxidants – offering anti-inflammatory effects.
  • Turmeric contains Cucurmin – the active compound or antioxidant that has potent anti-inflammatory properties. It is best absorbed when paired with Piperine, the active antioxidant in black pepper, which is why I always enjoy turmeric and cracked black pepper together!

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