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Vegan Parsnip Potato Soup
Posted: Monday, January 26th, 2009 – 8:25 pm
It's definitely the season for soup in Chicago with temperatures hanging around 10°F (-12°C). Yesterday, I found some parsnips at the local grocery store and decided to try a nice soup made from them.
Parsnips look like carrots and are related to them, but they have a much stronger carroty flavor. They are also incredibly high in fiber and really high in potassium (check the nutritional information below). So, if you're not super picky about having a velvety smooth texture and want to keep the fiber content, I'd recommend just blending the soup really well and not straining out too much of the fibrous material. To give this soup a little more creamy texture (without the cream), I added two potatoes. So yes, this soup is super starchy, and definitely not a low-carb meal, but in weather like this, that's the last thing I'm looking for. Everything in moderation, right?
Parsnip Potato Soup Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- ½ teaspoon salt (adjust if vegetable stock below is not low/no-sodium)
- 1 pound parsnips (4-5 roots), peeled and cut into ½" chunks
- 2 medium potatoes, peeled and cut into ½" chunks
- 5 cups vegetable stock or water
- 2 teaspoons vegan margarine
- 2 teaspoons dried thyme; fresh thyme sprigs for garnish (optional)
- ground black pepper to taste
Parsnip Potato Soup Preparation
- Peel and cut the carrots and parsnips into ½" chunks.
- Heat oil over medium heat in a medium saucepan. Add diced onion and salt and cook until translucent. Add garlic and cook 1-2 minutes more.
- Add parsnips and potatoes. Cook 3-4 minutes just to soften them up a bit.
- Add vegetable stock or water. Cover and cook over medium-low heat for 20-25 minutes or until parsnips and potatoes are soft all the way through and you can easily run a butter knife through them.
- Allow to cool for 10-15 minutes. Do not blend hot liquid as the steam rapidly expands and will explode out of the blender potentially burning you or others.
- Puree in small batches in the blender. Since the potatoes and parsnips are rather starchy they will get creamy rather quickly, so you may need to add more water or stock to help it out. Strain through a fine sieve if desired.
- Once everything is pureed, gently reheat over medium heat. Season with ground black pepper. Serve and garnish with fresh thyme sprigs.
Yield: 4 servings
| Nutrition Facts | |
|---|---|
| Serving Size 1 serving (638g) Servings Per Batch 4 |
|
| Amount Per Serving | |
| Calories 282 | Calories from Fat 63 |
| % Daily Value * | |
| Total Fat 6g | 9% |
| Saturated Fat 1g | 5% |
| Monounsaturated Fat 3g | |
| Polyunsaturated Fat 1g | |
| Trans Fat 0g | |
| Cholesterol 0g | 0% |
| Sodium 339mg | 14% |
| Potassium 1233mg | 35% |
| Total Carbohydrate 55g | 18% |
| Dietary Fiber 11g | 44% |
| Sugars 12g | |
| Protein 5g | 10% |
| Vitamin A | 1% |
| Vitamin C | 83% |
| Calcium | 11% |
| Iron | 15% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |