Parsnip and Potato Soup

5 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 30 min
140 calories/serving

Ingredients

1/2 onions, cut into 3 cm pieces 100 g
1 stalk celery, cut into 3 cm pieces 70 g
4 parsnips, cut into 3 cm pieces 380 g
2 potatoes, cut into 3 cm pieces 400 g
1 tbsp olive oil 15 mL
3 cups chicken broth 750 mL
1/2 cup milk, partly skimmed, 2% 125 mL
45 g feta cheese, crumbled
1 tbsp chives, fresh, finely chopped [optional] 3 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the vegetables: Peel the potatoes and parsnips. Coarsely cut the vegetables into 3 cm pieces.
  2. Heat the oil in a saucepan over medium heat. Add all the vegetables and cook over medium heat for about 10 min with occasional stirring.
  3. Pour in the warm broth and water. Cook, uncovered, until the potatoes are cooked and fork-tender, about 15-20 min.
  4. Purée the soup in a blender. Adjust the seasoning, then add milk and reheat. Ladle into bowls and sprinkle with chives and feta cheese.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (270 g)

Amount

% Daily Value

Calories

140

Fat

4 g

6 %

Saturated 1.7 g
+ Trans 0 g

9 %

Cholesterol

10 mg

Sodium

430 mg

18 %

Carbohydrate

24 g

8 %

Fibre

3 g

12 %

Sugars

5 g

Net Carbs

21 g

Protein

4 g

Vitamin A

3 %

Vitamin C

22 %

Calcium

9 %

Iron

5 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Good source of  :
Folacin, Potassium, Vitamin B6
Source of  :
Calcium, Copper, Fibre, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Zinc
Low  :
Cholesterol, Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables ½
Milk and Alternatives 0
Meat and Alternatives 0
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

5 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Eden D.
january 03, 2023 | I would make this recipe again

Good chicken broth is key to this recipe. I did not use the greatest chicken broth and the soup was ho-hum- until we added the feta cheese. Then everyone thought it was very good. Next time I will use a better quality chicken broth.

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