Eat veggies
Maple Parsnip Soup
“Parsnips are one of my favourite vegetables. I love the flavour of this soup because of the sweetness that comes from the parsnips and maple syrup, contrasted with the subtle bite from the Dijon mustard. It’s a delicious way to enjoy parsnips and the flavourful maple syrup (aka liquid gold!) produced in Quebec, Ontario and the Maritime provinces.” ~Wendi Hiebert, PHEc. Recipe reprinted with permission from Homegrown, by Mairlyn Smith, PHEc. Photography courtesy of Shel Zolkewich.
Updated
Ingredients
- 1 Tbsp canola oil (15 mL)
- 1 lb parsnips, scrubbed, trimmed and cut into 1/2" (1 cm) slices (450 g)
- 1 large onion, chopped
- 2 cloves garlic, minced
- 6 cups no salt added chicken broth (1.5 L)
- 3/4 cup 1% milk or evaporated skim milk (175 mL)
- 1/3 cup pure maple syrup (75 mL)
- 2 Tbsp grainy or regular Dijon mustard (30 mL)
- 1/4 tsp iodized salt (1 mL)
- Drizzle of pure maple syrup (optional)
- 1/2 cup croutons (125 mL)
Directions
- Heat oil in a large saucepan over medium heat; add parsnips, onion and garlic. Cook stirring frequently, for 5 minutes.
- Add broth; bring to a boil, cover, reduce heat and simmer until parsnips are tender, about 20 minutes.
- Remove from heat; using a hand held immersion blender, puree the soup or transfer to a blender or food processor and puree in smaller batches, then return soup to saucepan.
- In a small bowl, whisk together the milk, maple syrup and mustard until thoroughly blended. Add mixture to the soup, whisking to combine. Add salt and gently reheat soup.
- Spoon soup into serving bowls. If desired, garnish with a drizzle of maple syrup and/or croutons.
Nutritional Analysis
| Calories | 165 |
|---|---|
| Total Fat | 2.9 g |
| Saturated Fat | .3 g |
| Trans Fat | .1 g |
| Sodium | 267 mg |
| Carbohydrates | 31.4 g |
| Fiber | 4 g |
| Sugar | 18 g |
| Protein | 4.4 g |
