Parsnip Soup

Staff Writer
Parsnip Soup
Thinkstock/Photodisc

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
135
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.

 

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.

Nutritional Facts

Total Fat
7g
11%
Sugar
5g
N/A
Saturated Fat
1g
5%
Protein
1g
3%
Carbs
18g
6%
Vitamin A
0.3µg
N/A
Vitamin B6
0.1mg
5.1%
Vitamin C
16mg
27%
Vitamin E
2mg
11%
Vitamin K
26µg
32%
Calcium
47mg
5%
Fiber
5g
19%
Folate (food)
62µg
N/A
Folate equivalent (total)
62µg
16%
Iron
0.8mg
4.4%
Magnesium
31mg
8%
Monounsaturated
5g
N/A
Niacin (B3)
0.6mg
3.2%
Phosphorus
69mg
10%
Polyunsaturated
0.8g
N/A
Potassium
357mg
10%
Sodium
599mg
25%
Zinc
0.6mg
3.9%