Winter Vegetable Soup

16 Reviews
100% would make this recipe again

A tasty and healthy root vegetable soup.

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Ingredients

??? potatoes, coarsely cut into 3 cm pieces ???
??? parsnips, coarsely cut into 3 cm pieces ???
??? carrots, coarsely chopped into 3 cm pieces ???
??? turnips, coarsely cut into 3 cm pieces ???
??? celery, coarsely chopped into 3 cm pieces ???
??? onions, coarsely cut into 3 cm pieces ???
??? leeks, coarsely cut into 3 cm pieces ???
??? olive oil ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? cayenne pepper [optional] ???
??? chicken broth, low-sodium, warm ???
??? water, warm ???
??? milk, partly skimmed, 2% ???

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

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

Net Carbs

26 g

Protein

6 g

Vitamin A

36 %

Vitamin C

43 %

Calcium

9 %

Iron

9 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Potassium, Vitamin A, Vitamin K
Good source of  :
Fibre, Magnesium, Manganese, Niacin, Phosphorus, Vitamin B6, Vitamin C
Source of  :
Calcium, Copper, Iron, Pantothenic Acid, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin D, Vitamin E, 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 1 ½
Milk and Alternatives 0
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

16 Reviews (15 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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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.

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