Pairing fruits with vegetables for healthy soups!

Source

Getting a wide range of nutrients can be easily done during the winter months through soups.

While vegetable soup is a great way to load up with vitamins and nutrients, there are a number of other fruits and vegetables that can be paired to give soups unique flavor.

One of the more common fruits used in soups is tomato -- don't forget that tomatoes are actually fruits.

But how about a fruit like a pear?

Try pairing up pears with potatoes and leeks for something different...



Source

Health benefits of leeks

Leeks are a veggie that many of us don't always think about using. When I was young, leeks just weren't common and I never started experimenting with them until recently.

Leeks date back thousands of years and are believed to have originated in Asia. Historically, Greeks and Romans used leeks for their health benefits for the throat.

For history buffs, leeks can be traced back to a battle between the Welsh and Saxons. The Welsh successfully won against that Saxons in 1620, during which the Welsh soldiers placed leeks in their caps to differentiate themselves from their opponents.

Leeks belong to the Allium family of vegetables, which includes onion, chives and garlic. All veggies in this family are believed to lower bad LDL cholesterol levels while raising good HDL levels. Leeks have also been credited for helping stabilize blood sugar levels and research suggests that the nutrients in leeks may fight again colon and ovarian cancer.


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Health benefits of pears

Pears have been cultivated for more than 3000 years in China and pears, as we know them today, may have originated there. They were also cultivated by the Romans who would not eat them raw, only stewed.

Pears are a great source of fiber and Vitamin C although the vitamin C is most prevalent in the skin of raw pears.

Pears contains the trace element boron. In the body, boron helps retain calcium. Calcium retention helps reduce the risk of osteoporosis in women.

There is something called "hydroxycinnamic acid" found in pears. Hydroxycinnamic acid has been associated lowering the risk of stomach and lung cancer.


Source

Pear, Leek and Chive Soup

Ingredients:

  • 3 pears
  • 3 leeks
  • 3 medium potatoes
  • 1 medium onion
  • 6 cups of low sodium vegetable broth
  • 3/4 cup of light cream
  • 2 T butter
  • Fresh chopped chives (or dried chives to sprinkle on)
  • Sea salt (preferred over iodized salt)
  • Pepper (optional)

Remove the dark outer leaves from the leeks and discard. Wash well the remaining part of the leeks well and chop fine. Peel and chop the onions, pears and potatoes.

In a saucepan, melt the butter and gently sauté the onion and leeks until soft.

Add peeled pears, potatoes and vegetable broth (and water), bring to the boil, and simmer for 30 minutes or until the potatoes are tender.

Purée all in a blender until smooth (this may need to be done by splitting up the mixture).

Reheat the blended mix in a clean saucepan, then add cream, sea salt and pepper. Thin with milk if necessary.

Garnish with freshly chopped chives.


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Comments 17 comments

instantlyfamily profile image

instantlyfamily 4 years ago

Thanks for all of the info. I am going to give the soup a try. It sounds wonderful!


Kris Heeter profile image

Kris Heeter 4 years ago from Indiana Author

@instantlyfamily - thanks for stopping by. Let us know what you think when you do give it a try:)


Movie Master profile image

Movie Master 4 years ago from United Kingdom

Hi Kris, I have lots of leeks growing in the garden, so can use some of these for the soup, I am intrigued by the soup recipe using pears and am looking forward to trying this, many thanks for sharing and voted up.


pmccray profile image

pmccray 4 years ago from Utah

Interesting information regarding leeks. I think this will be added to my menu. Thank you for sharing, voted up, marked useful, interesting and book marked


jenubouka 4 years ago

Wonderful idea and interesting facts about leeks. What a great "pair" to create a satisfying soup.


phdast7 profile image

phdast7 4 years ago from Atlanta, Georgia

What a great idea! Never thought of mixing vegetables and fruits in a soup before, although I learned to make "fruit soups" (served hot or cold) from my Polish grandmother.

In the old country 60 years ago, they only had local fruits, and no fruit in the grocery stores in the winter (they grew most of their own food anyway.

So in the winter whatever fruits were stored in the cellar were used to make soups, thickened with a little flour, lightly sweetened and then served with a dollop of sour cream. It was a way to increase their Vitamin C intake during the long cold months.

I have done strawberry, blueberry, cherry, and pumpkin (nutmeg and cinnamon) soups. They are quite good and good for you.


Kris Heeter profile image

Kris Heeter 4 years ago from Indiana Author

@phdast7 - thanks for the comments. The fruit soups you describe sound absolutely wonderful!


Sunnie Day 4 years ago

Great recipe..thank you..will have to bookmark this one..I am a veggie and fruit person and always looking for a unique recipe..Thanks.

Sunnie


Kris Heeter profile image

Kris Heeter 4 years ago from Indiana Author

Thanks for stopping by, Sunnie:)


oceansnsunsets profile image

oceansnsunsets 4 years ago from The Midwest, USA

Kris, the pear, leek and chive soup sounds wonderful! I hope to try it sometime. My husband likes to cook, and this sounds like something he would like to try. I like to know about fruits or vegetables that have trace amounts of minerals we need. Thanks for sharing.


Kris Heeter profile image

Kris Heeter 4 years ago from Indiana Author

@oceansnsunsets - you are welcome! I hope he gives it a try:)


Danareva profile image

Danareva 4 years ago from Miami

This sounds delish! Thanks for sharing the recipe!


iguidenetwork profile image

iguidenetwork 4 years ago from Austin, TX

Very yummy and healthy hub....great


alocsin profile image

alocsin 4 years ago from Orange County, CA

Interesting and delicious concept. Voting this Up and Awesome.


VioletSun profile image

VioletSun 4 years ago from Oregon/ Name: Marie

Wow, I had no idea we could mix certain fruits with vegetables in a soup. I am excited about this, will try it!

Have shared in Twitter!


Glenn Stok profile image

Glenn Stok 3 years ago from Long Island, NY

My Aunt always made Potato Leek Soup and she lived to the age of 98. Who knows, maybe that had something to do with her longevity. I'm going to try your recipe for Pear, Leek and Chive Soup. I'm always interested in learning new ideas to eat healthy. Great Hub, voted up.


Kris Heeter profile image

Kris Heeter 3 years ago from Indiana Author

@Glenn Stok - Potato Leek soups sound delicious - thanks for stopping by, hope all is well with you:)

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