Parsnip Soup

Parsnip Soup
Staff Writer

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The main stars of this soup, parsnips, are part of the parsley family and provide folate, fiber, and phenolic acids, which may help reduce production of cancerous cells. They contain ample amounts of soluble fiber, which moderates fat and cholesterol absorption in the intestines while diluting bile acids to prevent reflux.

8
Servings
225
Calories Per Serving
Deliver Ingredients

Ingredients

  • White wine (optional)
  • 4  Tablespoons  olive oil
  • 4-5  large parsnips, chopped into rounds
  • 1  Cup  yellow chopped onion
  • 1  Teaspoon  each dried thyme, coriander, and nutmeg
  • 2  Teaspoons  salt
  • A few grinds of black pepper
  • 7  Cups  water

Directions

 

Heat the olive oil over medium-high heat in the bottom of a stockpot. Add the onion. Reduce heat to a simmer. Cook, covered, stirring occasionally, for 10 minutes or until the onion is soft and translucent. If you have white wine, add a splash (about 4 tablespoons) to the pot. Add the parsnips, herbs, salt, and pepper and cook for 10 more minutes.  Add the water, stir to scrape up any brown bits stuck to the bottom of the pot, and bring to a boil. Reduce the heat and simmer, partially covered, until the parsnips are tender — about 30 minutes.

Mash the parsnips into the broth using a hard spatula, immersion blender, or potato masher. Taste for salt. Garnish with fresh, chopped scallions or fresh, minced parsley and savor each velvety bite.

 

Nutritional Facts

Total Fat
10g
14%
Sugar
2g
2%
Saturated Fat
1g
4%
Cholesterol
6mg
2%
Carbohydrate, by difference
26g
20%
Protein
7g
15%
Vitamin A, RAE
229µg
33%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
6µg
7%
Calcium, Ca
176mg
18%
Choline, total
8mg
2%
Fiber, total dietary
3g
12%
Folate, total
92µg
23%
Iron, Fe
11mg
61%
Magnesium, Mg
51mg
16%
Manganese, Mn
1mg
56%
Niacin
7mg
50%
Pantothenic acid
1mg
20%
Phosphorus, P
170mg
24%
Selenium, Se
13µg
24%
Sodium, Na
162mg
11%
Thiamin
1mg
91%
Water
164g
6%
Zinc, Zn
1mg
13%

Parsnip Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Parsnip Cooking Tip

Different vegetables have different cooking times – cook each type separately and then combine.