Parsnip and Potato Soup

Parsnip and Potato Soup

6 servings
Preparation 10 min
Cooking 30 min

160 calories per 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]   0.1 g
  ground pepper to taste    

Before you start

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

Method

  1. Prepare the vegetables: Peel the potatoes. 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.

Nutrition Facts Table

Nutrition Facts

per 1 serving (270g)

Amount

% DV*

* DV = Daily Value

Calories

160

Fat

4.5 g

7 %

Saturated 2 g
+ Trans 0 g

9 %

Cholesterol

10 mg

Sodium

140 mg

6 %

Carbohydrate

25 g

8 %

Fibre

3 g

12 %

Sugars

6 g

Protein

6 g

Vitamin A

4 %

Vitamin C

20 %

Calcium

8 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Cholesterol, Saturated Fat, Sodium
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
Good source of :
Folacin, Niacin, Vitamin B12, Vitamin B6
Excellent source of :
Potassium
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Soups | Artery-healthy | Halal | Heart-healthy | Low Cholesterol | Low Saturated Fat | Low Sodium

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