Winter Vegetable Soup

122 Reviews
95% would make this recipe again

A tasty and healthy root vegetable soup.

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Preparation : 10 min Cooking : 30 min
160 calories/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] 0.2 g
ground pepper to taste [optional]
1 pinch cayenne pepper [optional] 0.2 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.

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 (370 g)

Amount

% Daily Value

Calories

160

Fat

4 g

5 %

Saturated 0.8 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

410 mg

17 %

Carbohydrate

30 g

10 %

Fibre

4 g

18 %

Sugars

7 g

Net Carbs

26 g

Protein

4 g

Vitamin A

36 %

Vitamin C

43 %

Calcium

9 %

Iron

8 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1 ½
Milk and Alternatives 0
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

122 Reviews (111 with rating only) 95% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
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Top Reviews

View All Reviews
february 05, 2009 | I would make this recipe again

This is a pretty yummy and simple soup. I usually puree in some soft tofu to soups like this to add a bunch of protein and really make a meal of it.

Useful 7
Anonyme
october 20, 2021

This is a good basic recipe but I would use it as a starting point and then add lots of spices to make it more interesting. I added the soft tofu as another reviewer has said and made it more into a meal.

Useful 1
Anonyme
october 20, 2021

It's not bad, it's just really boring. It has no real distinct flavours except for a bit of spice. I ended up throwing half of it out at the end of the week because I knew it wasn't going to get eaten. It is easy to make but so are a lot of other really tasty soups. So for next time, I'm going to give this one a pass.

Useful 1

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