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Creamy Root Vegetable Soup


Serves 4

Prep time: 5 minutes

Cook time:25 minutes

Per serving: 170 calories, 5g fat, 0.5g saturated fat, 0mg cholesterol, 180mg sodium, 28g carbohydrate, 7g fiber, 5g protein.



1 tbsp. olive oil

1 small onion, chopped

1 celery stalk, chopped

1 lb. parsnips, peeled, trimmed and chopped (about 3 cups)

2 large carrots, peeled, trimmed and chopped

1/2 tsp. pumpkin pie spice

4 cups low-sodium vegetable broth

1/2 (14-oz.) pkg. silken tofu, drained and cut into pieces

Finely chopped fresh parsley (optional)


1.  In a Dutch oven heat oil over medium-high heat. Add onion and celery; sauté 3 to 4 minutes or until softened. Add parsnips, carrots, pumpkin pie spice and broth; bring to boiling. Reduce heat; simmer, covered, 15 to 18 minutes or until vegetables are fork-tender. Stir in tofu.

2.  Working in batches, ladle mixture into a blender; blend until smooth. Transfer soup to a clean pot; season with salt and pepper to taste. Cover, and cook over low heat 5 minutes or until heated through. Ladle into soup bowls, sprinkle with parsley (if desired), and serve.


Make it a meal:
Serve with whole-grain bread and a chopped kale salad.

Cook’s tip:
To add more protein, brown chicken sausage, and sprinkle over soup before serving.

What’s in pumpkin pie spice? Pumpkin pie spice typically contains a mixture of ground cinnamon, ground ginger, ground nutmeg, ground allspice and ground cloves.

Parsnips are a good source of vitamin C, folate, manganese and fiber.

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