Winter Vegetable Soup

Winter Vegetable Soup

A tasty and healthy root vegetable soup.

8 servings
Preparation 10 min
Cooking 30 min

160 calories per serving 


Ingredients

3 potatoes, coarsely cut into 3 cm pieces   600 g
3 parsnips, coarsely cut into 3 cm pieces   280 g
2 carrots, coarsely chopped into 3 cm pieces   200 g
2 turnips, coarsely cut into 3 cm pieces   340 g
3 stalks celery, coarsely chopped into 3 cm pieces   220 g
1 onions, coarsely cut into 3 cm pieces   200 g
1 leeks, coarsely cut into 3 cm pieces   300 g
2 tbsp olive oil   30 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 pinch cayenne pepper [optional]   0.1 g
4 cups chicken broth, warm   1 L
1 cup water, warm   250 mL
1 cup milk, partly skimmed, 2%   250 mL

Before you start

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

Method

  1. Prepare the vegetables: Peel the potatoes, parsnip, carrots, and turnips. Coarsely cut all the vegetables into uniform 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. Season with salt, pepper, and a pinch of Cayenne pepper, if desired.
  3. Pour in the warm broth and water. Cook, uncovered, until the potatoes are cooked and fork-tender, about 20 min.
  4. Purée the soup in a blender. Adjust the seasoning. Add the milk, then warm up and serve.

Remarks

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

Nutrition Facts Table

Nutrition Facts

per 1 serving (370g)

Amount

% DV*

* DV = Daily Value

Calories

160

Fat

3.5 g

5 %

Saturated 1 g
+ Trans 0 g

4 %

Cholesterol

5 mg

Sodium

410 mg

17 %

Carbohydrate

30 g

10 %

Fibre

4 g

18 %

Sugars

7 g

Protein

4 g

Vitamin A

35 %

Vitamin C

45 %

Calcium

8 %

Iron

8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 3 servings
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
Source of :
Calcium, Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin D, Vitamin E, Zinc
Good source of :
Fibre, Magnesium, Manganese, Vitamin B6, Vitamin C
Excellent source of :
Folacin, Potassium, Vitamin A, Vitamin K
Diet-related health claims :
Heart-healthy

More info


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

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