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Winter Vegetable Soup [L.F.] [L.S.]
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Winter Vegetable Soup [L.F.] [L.S.]
A tasty and healthy root vegetable soup.
Ingredients
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3 |
potatoes, coarsely cut into 3 cm pieces |
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600 g |
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3 |
parsnips, coarsely cut into 3 cm pieces |
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280 g |
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2 |
carrots, coarsely chopped into 3 cm pieces |
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200 g |
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2 |
turnips, coarsely cut into 3 cm pieces |
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340 g |
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3 stalks |
celery, coarsely chopped into 3 cm pieces |
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220 g |
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1 |
onions, coarsely cut into 3 cm pieces |
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200 g |
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1 |
leeks, coarsely cut into 3 cm pieces |
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300 g |
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2 tbsp |
olive oil |
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30 mL |
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salt to taste |
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ground pepper to taste |
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1 pinch |
cayenne pepper [optional] |
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0.1 g |
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4 cups |
chicken broth, low-sodium, warm |
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1 L |
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1 cup |
water, warm |
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250 mL |
Method
- Prepare the vegetables: Peel the potatoes, parsnip, carrots, and turnips. Coarsely cut all the vegetables into uniform 3 cm pieces.
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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. Season with salt, pepper, and a pinch of Cayenne pepper, if desired.
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Pour in the warm broth and water. Cook, uncovered, until the potatoes are cooked and fork-tender, about 20 min.
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Purée the soup in a blender. Adjust the seasoning. Serve.
Remarks
The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.
Claims
- Free :
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Added Sugar, Cholesterol, Trans Fat
- Low :
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Saturated Fat, Sodium
- Source of :
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Calcium, Copper, Iron, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Zinc
- Good source of :
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Fibre, Magnesium, Manganese, Niacin, Vitamin B6, Vitamin C
- Excellent source of :
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Folacin, Potassium, Vitamin A, Vitamin K
- Diet-related health claims :
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Artery-healthy, Heart-healthy
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (340g)
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Amount
% DV*
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* DV = Daily Value
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Calories
150
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Fat
3.5 g
5 %
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Saturated 0.5 g
+ Trans 0 g
3 %
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Cholesterol
0 mg
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Sodium
100 mg
4 %
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Carbohydrate
29 g
10 %
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Fibre
4 g
18 %
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Sugars
6 g
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Protein
5 g
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Vitamin A
35 %
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Vitamin C
45 %
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Calcium
6 %
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Iron
8 %
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More info
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