vegan Sopa Verde - cook for your life- anti-cancer recipes

Vegan Sopa Verde With Parsnips

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings

This fabulous Vegan Sopa Verde is a healthier take on the Spanish classic. Usually made with potatoes and chorizo, our yummy version uses sweet tasting parsnips instead, fortified with the cancer fighting superfood kale,...


    2 tablespoons olive oil

    1 cup parsnips, large diced

    ½ cup onion, large diced

    3 garlic cloves, chopped

    2 sprigs thyme

    1 teaspoons cumin

    2 tablespoons smoked paprika

    8 cups water or stock

    4 cups thinly sliced kale

    ½ cup lemon juice

    salt to taste

Nutrition Facts


132 cals


8 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g


17 g


5 g


5 g


2 g


1399 mg


  1. In a medium pot over medium heat, add olive oil. Once warm add parsnips and onions. Sprinkle with a little salt and cook until onions are translucent, about 5 minutes.
  2. Add garlic, thyme, cumin, and smoked paprika to pot. Season with salt and sauté for about 2 minutes, until garlic is fragrant.
  3. Add the water or stock. Bring to a boil over a high heat. Lower the heat to medium. Cook until parsnips are fully cooked and fork tender, about 30 minutes.
  4. Allow soup to cool slightly. Transfer soup to a blender in batches (See Chef Tips). Blend each batch until smooth before starting the next.
  5. Pour blended soup back into the pot. When all is blended bring to a simmer over medium heat. Add kale and cook just until kale is wilted and bright green, about 5 minutes. Finish with lemon juice and serve.

Chef Tips

When blending hot soups, never fill the blender vase more than half full, and always hold the lid down with a cloth as you blend. Hot liquids expel heat when blended and if the blender vase is too full, this heat can blow the lid off to send scalding soup everywhere.

If you are not vegetarian or vegan, consider using a clear chicken or turkey broth for this soup.

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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