LEEK SOUP

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I’ve recently jumped on the Good Egg’s train, a service in San Francisco that offers CSA boxes and other local fresh foods that get delivered to your door. What I love about the CSA boxes is that they’re filled with anabundance of fresh picked produce. Basically whatever the week’s harvest is… and probably twice the amount that you’d ever think of buying at the store or farmer’s market. You have no choice but to get creative because you’ve just received 5 bundles of greens, a pound of leeks, 2 pounds of summer squash… radishes, carrots, and beets… just to name a few.

This recipe for leek & dill soup was inspired by having more leeks and summer squash then I knew what to do with.

It’s pleasantly herbaceous, subtle, and a fantastic summer recipe. It’s delicious served both warm or cool.


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Ingredient Highlights:

Dill: Has been traditionally used to treat insomnia, digestion, respiratory disorders, and boost immunity. It’s anti-inflammatory has antioxidant properties and is a great source of dietary fiber, vitamin a, vitamin b6, vitamin c, phosphorus, zinc, copper, calcium, iron, magnesium, potassium, manganese, niacin, riboflavin, and folate.

Leeks: In the allium (onion) family, leeks are high in vitamin k, folate, manganese, copper, vitamin b6, c, iron, dietary fiber, and are a good source for vitamin a, e, magnesium, calcium, omega-3. They contain the antioxidants flavonoids and polyphenols, which support our red blood cells throughout the body from damage and oxidation.

Summer squash: Contain the antioxidant, carotenoids which support the eyes mostly, fighting off muscular degeneration and can protect against cataracts. Summer squash is a great source of copper, fiber, manganese, magnesium, potassium, phosphorus, folate, vitamin b1, b2 b3, b6, vitamin c, vitamin k, omega 3, zinc, and calcium.

Chickpeas: Very high in molybdenum, manganese, folate, protein, copper, fiber, phosphorus, potassium, iron, and zinc. Chickpeas support a healthy heart, digestion, blood pressure, and is anti-cancerous, and anti-inflammatory.


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prep time: 10 minutes                       cook time: 45 minutes                                   serves: 4-6 

Ingredients:

Roasted Squash:

3 cups summer squash

2 tsp coconut oil

pinch of sea salt

a few springs of rosemary

3 tbsp coconut oil (or ghee)

1 leek ( ~11" )

1/2 cup fresh dill

3-4 cups vegetable broth

1 1/2 cups cooked chickpeas*

1 tsp sea salt

1 tsp cumin

black pepper

2 tbsp fenugreek leaf

* soak the chickpeas 10-24 hours and either cook them separately or with both. 

 

Instructions:

Set oven at 350° F. Chop summer squash into half moon or quarter moon pieces (split squash down the middle from top to bottom, then cut about 1/2 inch pieces). Place squash on a baking sheet. Top with coconut oil, salt, and rosemary. Bake for 35-45 minutes or until golden brown and juicy (check with a fork). 

In a sauce pan melt coconut oil or ghee. Add sliced leeks, let cook down for about 10 minutes. Add sea salt, cumin, fenugreek, and a few dashes of black pepper. Let cook for another 5 minutes. Add vegetable broth and fresh dill. Let it come to a boil. *If you have not cooked the chickpeas you can add them here.* Taste the broth, add more seasoning as you see fit. 

Place chickpeas and broth in a blender and puree until smooth. Taste, adding whatever seasoning you want more of (including fresh dill).

Place back in the sauce pan, heat until warm. 

Top with: fried dill

Pick a handful of small leaves off of the dill plant, place them between two paper towel and put a pan (something flat) on top. This allows moisture to seep out of the leaves, making it easier to fry. Take a 1/2 tbsp of oil in a pan, heat it up. Drop the dill pieces in one at a time. It should be hot enough so when you drop in the dill it sizzles. Keep in the pan for about one minute. Carefully remove the leave with chopsticks or tongs.

Serve: individually topped with crumbled fried dill and roasted squash. 


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