Scottish Carrot, Leek and Mustard Seed Soup

This luxurious carrot and leek soup which is easy to make, costs very little and is low in calories. A great way to use seasonal produce to feed your family for less.

CARROT, LEEK AND MUSTARD SEED SOUP

Today I made a seasonal carrot, leek and mustard seed soup.

We all know that eating local and in season makes sense. Food is tastier and cheaper when it's in season and buying locally is better for the environment as well as the local economy.

I think we sometimes forget to eat in season.

There's so much exciting produce from around the world available to us, but in these austere times it makes sense to shop in season and save money each week.

EAT SEASONALLY

What's in season in Scotland this month?

January

Vegetables

Beetroot, Broccoli, Brussels Sprouts, Cabbage, Carrots, Celeriac, Chard, Jerusalem Artichoke, Kale, Leeks, Mushrooms, Onions, Parsnips, Potatoes, Radish, Rocket, Shallots, Spinach, Spring Onions, Swede, Turnips, Winter Squash.

Fruit

Apples, Pears.

February

Vegetables

Beetroot, Broccoli, Brussels Sprouts, Cabbage, Carrots, Celeriac, Chard, Horseradish, Jerusalem Artichoke, Kale, Leeks, Onions, Parsnips, Potatoes, Radish, Rocket, Shallots, Spinach, Spring Onion, Swede, Turnips, Winter Squash.

Fruit

Apples, Pears.

March

Vegetables

Beetroot, Broccoli, Brussels Sprouts, Cabbage, Carrots, Celeriac, Chard, Horseradish, Jerusalem Artichoke, Kale, Leeks, Onions, Parsnip, Potatoes, Radish, Rocket, Spinach, Spring Greens, Spring Onions, Winter Squash.

Fruit

Rhubarb.

April

Vegetables

Broccoli, Carrots, Chard, Horseradish, Kale, Leeks, Potatoes, Spinach, Spring Greens, Spring Onions.

Fruit

Rhubarb.

May

Vegetables

Asparagus, Broccoli, Cabbage, Carrots, Cauliflower, Chard, Chicory, Chillies, Cucumber, Lettuce, New Potatoes, Pak Choi, Potatoes, Radish, Rocket, Spinach, Spring Greens, Spring Onions, Summer Squash.

Fruit

Rhubarb, Strawberries, Tomatoes.

June

Vegetables

Asparagus, Beetroot, Broad Beans, Cabbage, Carrots, Cauliflower, Chard, Chillies, Courgettes, Cucumber, Kale, Lettuce, New Potatoes, Mangetout, Onions, Peas (shell), Radish, Runner Beans, Summer Squash, Swiss Chard.

Fruit

Blackcurrants, Cherries, Gooseberries, Raspberries, Redcurrants, Rhubarb, Strawberries, Tayberries, Tomatoes.

July

Vegetables

Beetroot, Broad Beans, Cabbage, Cauliflower, Celery, Chillies, Courgettes, Cucumber, Kale, Lettuce, Mangetout, New Potatoes, Onions, Peas (shell & sugar snap), Radish, Runner Beans, Summer Squash, Swiss Chard, Turnips.

Fruit

Blackcurrants, Blueberries, Gooseberries, Plums, Raspberries, Redcurrants, Rhubarb, Strawberries, Tayberries, Tomatoes.

August

Vegetables

Beetroot, Broad Beans, Broccoli, Cabbage, Cauliflower, Celery, Chillies, Courgettes, Cucumber, Leeks, Lettuce, Onions, Peas (shell and sugar snap), Radish, Runner Beans, Summer Squash, Swiss Chard, Turnips.

Fruit

Apples, Blackcurrants, Blueberries, Gooseberries, Pears, Plums, Raspberries, Redcurrants, Strawberries, Tayberries, Tomatoes.

September

Vegetables

Baby Leeks, Beetroot, Broad Beans, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Celeriac, Celery, Chicory, Chillies, Courgettes, Cucumber, Jerusalem Artichoke, Kale, Lettuce, Onions, Parsnips, Pumpkin, Radish, Runner Beans, Squash, Swede, Turnips

Fruit

Apples, Blueberries, Damsons, Gooseberries, Pears, Plums, Raspberries, Strawberries, Tomatoes.

October

Vegetables

Beetroot, Broad Beans, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Celeriac, Celery, Chillies, Courgettes, Cucumber, Horseradish, Jerusalem Artichoke, Kale, Leeks, Lettuce, Onions, Pak Choi, Parsnips, Pumpkin, Radish, Runner Beans, Shallots, Swede, Swiss Chard, Turnips, Winter Squash.

Fruit

Apples, Pears, Raspberries.

November

Vegetables

Beetroot, Broccoli, Brussels Sprouts, Cabbage, Celeriac, Celery, Chicory, Horseradish, Jerusalem Artichoke, Kale, Onions, Parsnips, Pumpkin, Radish, Runner beans, Salsify, Shallots, Swede, Swiss Chard, Turnips, Winter Squash.

Fruit

Apples, Pears.

December

Vegetables

Beetroot, Brussels Sprouts, Cabbage, Celeriac, Celery, Jerusalem Artichoke, Kale, Horseradish, Leeks, Onions, Parsnips, Radish, Shallots, Swede, Turnips, Winter Squash.

Fruit

Apples, Pears.

For more Scottish recipes have a look at my recipe index of Scottish Recipes for Vegans and Vegetarians

 pin it for later

Seasonal Scottish Soup

My soup's made from local carrots and leeks, with a little bit of a kick from mustard seeds.

We loved this soup and I'll be making it again soon.

I worked out my soup cost approximately £2.50 to make and it serves 8. That's just 31p per serving or 41p if you divide it between 6.

I used unsweetened soya milk in the soup so Graham could enjoy it too, but you could use regular milk.

I finished it off with a little soya milk and some chives. For a bit of luxury, you could also add a dollop of yoghurt.

As you can see from the nutritional analysis it's also super good for you as it's very high in Vitamin A & B12 and high in Dietary Fiber, Potassium and Vitamin C.

Love leeks? Try my Creamy Vegan Leek Pasta.

5:2 Diet Soup

Even better the 8 servings work out at 157 calories each, so it's great for the 5:2 Diet.

Although if you're watching your calories, don't add the dollop of yoghurt.

I'm pleased to say, after my holiday, I'm back in the swing of my fast days and I've lost 5lbs over the last fortnight. Yippee!!!

LEFTOVER VEGETABLES

Use up any leftover vegetables in your fridge and make my fridge lentil soup. 

It's budget friendly and a very forgiving recipe that tastes great.

Carrot, Leek and Mustard Seed Soup

Yield: 8

Author: Jacqueline Meldrum

Prep time: 10 MCook time: 30 MTotal time: 40 M

This lush carrot soup is easy to make and only costs 31p per serving. A great way to use seasonal produce to feed your family.

Ingredients:

• 1 tbsp rapeseed oil
• 2 tbsp mustard seeds
• 1 large onion, roughly chopped
• 1 clove garlic, crushed
• 10 large/900g carrots, roughly chopped
• 1 large leek, roughly chopped
• 1.5 litres vegetable stock
• 250ml soya or skimmed milk
• a pinch of salt and pepper
• 50ml low fat yoghurt, vegan or veggie (optional)
• a handful of fresh chives, chopped

Instructions:

How to cook Carrot, Leek and Mustard Seed Soup

1. Heat the oil in a large pan, then add the mustard seeds, after a couple of minutes they will start to pop. Don't let them heat for any longer or they will burn.
2. Add the onions leeks and season them.  Saute them for about 5 minutes until they have started to soften.
3. Add the carrots and allow them to cook gently for 5 minutes.
4. Add the stock and bring to the boil. When it has reached boiling point, reduce it to a simmer and leave it to cook away for about 20 minutes until the carrots have softened.
5. Turn of the heat, add the milk and whizz with a hand blender or in a food processor until smooth.
6. Serve with a swirl of milk or a dollop of yoghurt and some chives.
7. Enjoy!

Notes:

This soup will keep in the fridge for 3-4 days.
This soup can be frozen for 3-4 months.
To defrost, take a portion out of the freezer and place in the fridge to defrost overnight.

Calories
156.96

Fat (grams)
3.07

Sat. Fat (grams)
0.33

Carbs (grams)
29.91

Fiber (grams)
6.00

Net carbs
23.91

Sugar (grams)
13.67

Protein (grams)
5.09

Sodium (milligrams)
625.91

Cholesterol (grams)
0.65

carrot soup, low calorie soup, 5:2 diet recipe. 5:2 diet soup, budget soup, scottish soup, scottish recipes, vegan soup, vegetarian soup

dinner

Scottish

Created using The Recipes Generator