Creamy Root Vegetable Soup
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.
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.