Creamy artichoke, pea and leek soup with quick preserved lemon and toasted sunflower seeds
An original, elegant velvety soup made with sautéed leeks, artichoke hearts, and peas blended with broth and a touch of yogurt. It is finished with quick pan-preserved lemon and toasted sunflower seeds for contrast and depth.
Important notice: This recipe is not medical advice. Consult your healthcare professional.
Ingredients
- 2 medianos, en rodajas finas 300 g leek (solo the parte blanca and verde claro)
- 3 cucharadas 45 ml olive oil (divided)
- 2 dientes picados 10 g garlic
- 1 lata 400 g canned artichoke hearts, drained (reservar algunos for decorar if desired)
- 2 tazas 280 g frozen peas
- 1 mediana 180 g starchy potato, peeled and diced
- 4 tazas 960 ml vegetable broth
- 1/2 taza 120 g plain Greek yogurt (more a poco extra optional for servir)
- 1 unidad 120 g lemon (zest fina and wedges finos)
- 1 cucharadita 7 g honey
- 1/4 taza 35 g sunflower seeds
- 2 cucharadas 8 g fresh dill, chopped
- 1 cucharadita o al gusto 6 g salt
- 1/2 cucharadita 1 g black pepper
Nutrition facts
per serving
Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.
Allergens
Instructions
- 1
1. Heat a large pot over medium heat and add 2 tablespoons (30 ml) olive oil. Add the leek and cook for 6 to 8 minutes, stirring, until softened but not browned. Add the garlic and cook 30 seconds more.
- 2
2. Add the artichoke hearts, peas, and potato. Stir for 2 minutes so everything is coated with the oil and aromatics.
- 3
3. Pour in the vegetable broth, then add 3/4 teaspoon salt and the black pepper. Bring to a boil, then reduce the heat and simmer gently for 15 minutes, until the potato is very tender.
- 4
4. Meanwhile, make the quick preserved lemon. Heat a small skillet over medium heat with the remaining 1 tablespoon olive oil. Add the thin lemon segments, honey, and a pinch of salt. Cook for 2 to 3 minutes per side until the lemon looks glossy and lightly caramelized. Set aside.
- 5
5. In another dry skillet, toast the sunflower seeds over medium heat for 2 to 4 minutes, stirring often, until golden and fragrant. Set aside.
- 6
6. Remove the pot from the heat. Add the lemon zest and Greek yogurt. Blend the soup until completely smooth and velvety. If you prefer a thinner texture, add a little more broth or hot water.
- 7
7. Taste and adjust with the remaining salt if needed. If you want the soup piping hot for serving, return it to low heat for 1 to 2 minutes, making sure it does not boil after adding the yogurt.
- 8
8. Ladle the soup into bowls. Top with the quick preserved lemon, toasted sunflower seeds, and chopped fresh dill. If desired, add a small swirl of extra yogurt before serving.
Chef tips
For an extra silky texture, pass the soup through a fine sieve after blending. Drain the artichokes very well to avoid any canned flavor. The lemon should caramelize gently, not burn.
Substitutions
You can replace the Greek yogurt with unsweetened plant-based yogurt for a vegan version, and use maple syrup instead of honey. Dill can be swapped for mint or parsley. Sunflower seeds can be replaced with pumpkin seeds if preferred.
What I used to make it
Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.
Illustrative imageNinja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
Illustrative imageT-fal Ultimate Hard Anodized 12" Non-Stick Pan
Eggs, omelets and stir-fries
- Eggs and omelets that don’t stick
- Comfortable, sturdy handle
- Use wooden or silicone utensils
Illustrative imageVictorinox Fibrox Pro 8" Chef’s Knife
Chopping, slicing and cutting strips
- The knife I use most when cooking
- Chops, slices and cuts into strips
- Keep it sharp and hand-dry it
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