Directions:
- Prepare leek by cutting off stem end and all but two inches of green leaves.
- Make a cut down the center of leek without cutting all the way
- Through (rinse out any visible dirt).
- Slice leek into thin slices.
- In sauce pan, heat olive oil over a medium flame. Add sliced leeks and diced onion stirring to coat with the oil. Cook until the leek is fragrant and soft but not brown.
- In a large pot, heat the water to boiling. Add base and stir until dissolved. Add sautéed leeks and onions and corn.
- Add pumpkin, lemon juice, garlic, seasoning salt and ground nutmeg. Simmer 10 - 15 minutes.
- Add yogurt and garnish with parsley.
- Do not boil. Heat until warm.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 109.84 Kcal (460 kJ) | ||
| Calories from fat | 35.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.99g | 6% | |
|---|---|---|---|
| Cholesterol | 2.85mg | 1% | |
| Sodium | 219.27mg | 9% | |
| Potassium | 155.15mg | 3% | |
| Total Carbs | 16.98g | 6% | |
| Sugars | 2.64g | 11% | |
| Dietary Fiber | 1.27g | 5% | |
| Protein | 2.64g | 5% | |
| Vitamin C | 6.9mg | 11% | |
| Iron | 0.3mg | 1% | |
| Calcium | 40.5mg | 4% | |
| Amount Per 100 g | |||
| Calories | 25.5 Kcal (107 kJ) | ||
| Calories from fat | 8.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.93g | 6% | |
|---|---|---|---|
| Cholesterol | 0.66mg | 1% | |
| Sodium | 50.91mg | 9% | |
| Potassium | 36.02mg | 3% | |
| Total Carbs | 3.94g | 6% | |
| Sugars | 0.61g | 11% | |
| Dietary Fiber | 0.29g | 5% | |
| Protein | 0.61g | 5% | |
| Vitamin C | 1.6mg | 11% | |
| Iron | 0.1mg | 1% | |
| Calcium | 9.4mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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