Parsnip and Potato Soup

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Preparation : 10 min Cooking : 30 min
160 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, low-sodium 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]
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

160

Fat

5 g

7 %

Saturated 1.9 g
+ Trans 0 g

9 %

Cholesterol

10 mg

Sodium

140 mg

6 %

Carbohydrate

25 g

8 %

Fibre

3 g

12 %

Sugars

6 g

Net Carbs

22 g

Protein

6 g

Vitamin A

3 %

Vitamin C

22 %

Calcium

9 %

Iron

6 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Potassium
Good source of  :
Folacin, Niacin, Vitamin B12, Vitamin B6
Source of  :
Calcium, Copper, Fibre, Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Zinc
Low  :
Cholesterol, Saturated Fat, Sodium
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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  • 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

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