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Parsnip and Potato Soup

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Preparation : 10 min Cooking : 30 min
160 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Artery-healthy
  • Heart-healthy

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
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. 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

per 1 Serving (270g)

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

Protein

6 g

Vitamin A

3 %

Vitamin C

22 %

Calcium

9 %

Iron

6 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
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

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

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This recipe is in the following categories

Vegetables | Soups | Artery-healthy | Heart-healthy | Low Saturated Fat | Halal | Low Cholesterol | Low Sodium