Parsnip and Potato Soup

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Ingredients

??? onions, cut into 3 cm pieces ???
??? celery, cut into 3 cm pieces ???
??? parsnips, cut into 3 cm pieces ???
??? potatoes, cut into 3 cm pieces ???
??? olive oil ???
??? vegetable broth ???
??? milk, partly skimmed, 2% ???
??? feta cheese, crumbled ???
??? chives, fresh, finely chopped [optional] ???
??? 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 and parsnips. 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.

Observations

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

Nutrition Facts Table

per 1 serving (270 g)

Amount

% Daily Value

Calories

140

Fat

4 g

6 %

Saturated 1.7 g
+ Trans 0 g

8 %

Cholesterol

10 mg

Sodium

140 mg

6 %

Carbohydrate

25 g

8 %

Fibre

3 g

13 %

Sugars

6 g

Net Carbs

22 g

Protein

4 g

Vitamin A

3 %

Vitamin C

22 %

Calcium

9 %

Iron

5 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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