Creamy Curried Parsnip & Apple Soup - Cook For Your Life- anti-cancer recipes

Creamy Curried Parsnip & Apple Soup

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

There is no cream in this delicious dairy-free soup. The trick here is to add cannellini beans. In simple soups like this, they not only add protein and fiber, but when the soup is...

The flavors of parsnips, apples, and curry were made to go together. Turmeric and mild curry powder are antioxidants, and will bring their taste to the table, and antioxidant turmeric too, without the heat. For a spicier soup, add some chili powder to taste in this Creamy Curried Parsnip & Apple Soup.


Ingredients


  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 pounds parsnips, peeled and cut into 1 inch dice
  • Salt and pepper, to taste
  • 1 pound Fuji or Golden Delicious apples, peeled, cored, and cut into 1-inch dice (see Chef Tip)
  • 1 teaspoon mild curry powder
  • Small pinch chili powder, or to taste (optional)
  • 4 cups water or stock
  • 1 (14-ounce) can cannellini beans, drained and rinsed

Nutrition Facts

Calories

426 cals

Fat

8 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g

Carbohydrates

82 g

Sugar

24 g

Fiber

20 g

Protein

11 g

Sodium

1659 mg

Directions

  1. Heat olive oil in a large pot over medium-high heat. Add onions and cook until translucent and just beginning to brown, about 8-10 minutes.
  2. Add the parsnips, salt and pepper and cook for 10 minutes, or until the parsnips begin to caramelize. Add the apples and cook for 5 more minutes. Stir in the curry powder and chili if using, and cook for 1 minute stirring constantly.
  3. Add the water or stock and cannellini beans. Bring to a boil, then reduce to a simmer for 20 minutes or until the parsnips are very tender.
  4. Puree then taste for seasonings. Heat through and serve with a dollop of yogurt.

Chef Tips

Be sure to use a sweet apple like Fuji or Golden Delicious for this soup. Tart apples like Braeburns or Granny Smiths won’t work so well. They are too acidic.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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