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Winter Vegetable Soup

13 Reviews
100% would make this recipe again

A tasty and healthy root vegetable soup.

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

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
4 cups chicken broth, low-sodium, warm 1 L
1 cup water, warm 250 mL
1 cup milk, partly skimmed, 2% 250 mL
salt [optional]
ground pepper to taste [optional]
1 pinch cayenne pepper [optional] 0.1 g

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

per 1 Serving (370g)

Amount

% Daily Value

Calories

170

Fat

4 g

6 %

Saturated 0.9 g
+ Trans 0 g

5 %

Cholesterol

0 mg

Sodium

110 mg

5 %

Carbohydrate

30 g

10 %

Fibre

4 g

18 %

Sugars

8 g

Protein

6 g

Vitamin A

36 %

Vitamin C

43 %

Calcium

9 %

Iron

9 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 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, Iron, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin D, Vitamin E, Zinc
Good source of  :
Fibre, Magnesium, Manganese, Niacin, Phosphorus, Vitamin B6, Vitamin C
Excellent source of  :
Folacin, Potassium, Vitamin A, 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
Vegetables 1 ½
Milk and Alternatives 0
Fats ½

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Members' Reviews

13 Reviews (12 with rating only ) 100% would make this recipe again
1846alder@gmail.com
october 16, 2016 | I would make this recipe again

Allowed the vegetables to brown slightly. I also agree that the cayenne should be added... No one could tell. No heat, just flavour.

Useful 0

This recipe is in the following categories

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

Top Reviews

View All Reviews
1846alder@gmail.com
october 16, 2016 | I would make this recipe again

Allowed the vegetables to brown slightly. I also agree that the cayenne should be added... No one could tell. No heat, just flavour.

Useful 0