Spiced Parsnip, Carrot and Apple Soup
As you may realise Fiona is a great fan of soup, so here is another simple nutritious recipe to take you through the autumn and winter. Why pay supermarket prices for soup when they are this easy?
This recipe is from Fiona’s book Super Drinks for Pregnancy – so whilst not aimed at people with MS it has some yummy nutritious and healthy recipes in it.
If you have a food processor blitz the vegetables and apple to speed up cooking, and if using a pressure cooker it will only need 10 minutes maximum at high pressure. The soup is a great source of carotenes which the body converts into vitamin A. This includes a healthy amount of lutein which is associated with eye health.
Makes 6 portions or 4 large portions
Preparation time 5-10 minutes
Cooking time 20 minutes
Suitable for freezing
1 tbsp vegetable/ rapeseed oil
150g frozen chopped onion OR 1 medium onion, chopped
6 medium carrots, roughly chopped or grated
3 medium parsnips, roughly chopped or grated
1 large eating apple, core removed, and grated
1 tsp korma curry powder
1 tsp salt
20g block coconut cream, grated (optional)
To serve: (optional)
Rind of one lime, grated
- Heat the oil in a large saucepan, and gently fry the onion for 2-3 minutes until softened but not browned.
- Place the carrot, parsnip and apple in the saucepan and sweat for 5 or so minutes, stirring occasionally.
- Add the curry powder and 800ml of the water, then bring to the boil, stir, cover and reduce the heat. Simmer for 15 or so minutes until the vegetables are soft. (Or 8- 10 minutes in a pressure cooker)
- Remove from the heat and use a hand blender to blitz the soup until smooth. Add the remaining water if required to make a thick pouring soup. Reheat if required.
- Season to taste with a little salt and pepper, and stir in the grated coconut cream.
- Serve, topped with grated lime rind.
Serving suggestion: Serve with bread and cheese, ham, egg or another source of protein as this recipe is low in protein.
Storage including freezing: Store in an airtight container in the fridge for 2-3 days or freeze.
Per portion per 1/6th recipe assuming 1 tsp salt to season, and taking into account cooking losses.
|Energy kcal||122||Vitamin A equivalent||1637mg|
|Of which sugars g||12.5|
|Of which saturates g||1.3|
Copyright Fiona Wilcock RNutr 2020