3
5 ratings

Parsnip Soup

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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.

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
Servings8
Calories Per Serving135
Total Fat7g11%
Sugar5gN/A
Saturated1g5%
Protein1g3%
Carbs18g6%
Vitamin A0.3µgN/A
Vitamin B60.1mg5.1%
Vitamin C16mg27%
Vitamin E2mg11%
Vitamin K26µg32%
Calcium47mg5%
Fiber5g19%
Folate (food)62µgN/A
Folate equivalent (total)62µg16%
Iron0.8mg4.4%
Magnesium31mg8%
Monounsaturated5gN/A
Niacin (B3)0.6mg3.2%
Phosphorus69mg10%
Polyunsaturated0.8gN/A
Potassium357mg10%
Sodium599mg25%
Zinc0.6mg3.9%