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"Three P" Soup

10 Reviews
90% would make this recipe again

A soup made with roasted parsnip, potato, and pear.

Roasted vegetables lend a smoky-sweet taste to this hearty soup.

Preparation : 10 min Cooking : 50 min
150 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Artery-healthy
  • Heart-healthy

Ingredients

4 parsnips, peeled and cut into chunks 380 g
2 potatoes, peeled and cut into chunks 400 g
1 pears, peeled and cut into chunks 150 g
2 tbsp olive oil 30 mL
4 cups chicken broth, low-sodium 1 L
1/2 tbsp dried oregano 1 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. Preheat the oven to 205°C/400°F. Generously oil a baking sheet.
  2. Prepare the vegetables: peel and cut into large chunks. Peel and cut the pear also into large chunks, discarding the core. Lay the vegetables and pear out on the sheet in a single layer and coat them thoroughly with the oil. Roast in the middle of the oven 35-40 min, until the vegetables are softened and lightly browned. During cooking, turn them a couple times using a spatula to coat them with the oil on the sheet.
  3. Heat the broth in a saucepan over medium heat. Stir in the roasted vegetables and pear. Add salt and pepper then simmer 15 min. Purée the soup in a blender or food processor adding more broth if the soup is too thick. Add the oregano, adjust the seasoning then serve the soup into bowls.

Remarks

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

Nutrition Facts Table

per 1 Serving (260g)

Amount

% Daily Value

Calories

150

Fat

4 g

7 %

Saturated 0.7 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

26 g

9 %

Fibre

4 g

15 %

Sugars

5 g

Protein

4 g

Vitamin A

0 %

Vitamin C

29 %

Calcium

3 %

Iron

7 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Fats ½

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Members' Reviews

10 Reviews (10 with rating only ) 90% would make this recipe again

This recipe is in the following categories

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