Leek & Potato Soup - Cook For Your Life- anti-cancer recipes

Crispy Leek & Parsnip Soup

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 10 ingredients

Parsnips are most closely related to carrots and parsley. This smooth and delicate soup tastes like the perfect combination of the two. This Crispy leek & Parsnip soup is great for both winter and...


Ingredients

  • 1 tablespoon olive oil
  • 2 cups parsnips, diced
  • 1 cup celery, diced
  • 1 cup chopped leeks, green tops reserved
  • 1 garlic clove, minced
  • 4 cups vegetable stock
  • 1 can white beans, drained
  • 2 tablespoons lemon juice
  • ¼ cup canola oil
  • Salt and pepper to taste

Nutrition Facts

Calories

244 cals

Fat

12 g

Saturated Fat

1 g

Polyunsaturated Fat

3 g

Monounsaturated Fat

8 g

Carbohydrates

29 g

Sugar

3 g

Fiber

7 g

Protein

7 g

Sodium

761 mg

Directions

  1. In a large heavy-bottomed pot, heat one tablespoon of olive oil over medium heat. Add the diced parsnips and a pinch of salt. Sweat until they become slightly soft, about 5 minutes. Add the celery, white part of leeks and garlic to the pot, and continue sweating until all the vegetables are tender, about 15 minutes.
  2. Add the vegetable stock and water to the pot, and bring to a boil. Reduce heat to simmer and cook 10 minutes.
  3. Lower the soup to a simmer and add the can of white beans. Season with lemon juice, salt, and pepper and let soup simmer about 10 minutes.
  4. Remove the soup from the heat. Working in batches if necessary, puree half of the soup in a blender. Pour the pureed soup back into the pot and allow to simmer for another 5 minutes.
  5. Heat a sauté pan on medium high heat and add canola oil. Once the oil is hot, add the dark green leek slices. Fry the leeks until they are golden brown. Remove the leeks from the pan and drain on paper towels.
  6. Serve with a lemon wedge and fried leeks if desired.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.


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