Curried Parsnip & Apple Soup

4.3

(6)

5 Reviews

This creamy parsnip and apple soup recipe has amazing flavor from the combination of curry powder, coriander, cumin and ginger. Be sure to use fresh curry powder when making this soup. Not sure if yours is fresh? Open the jar: the aroma should meet your nose immediately. Serve with flatbread or whole-wheat rolls.

Ivy Manning

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

45 mins

Additional Time:

20 mins

Total Time:

1 hr 5 mins

Servings:

Yield:

4 servings, 2 cups each

Nutrition Profile:

High-Fiber Gluten-Free Low-Calorie

Jump to Nutrition Facts

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Ingredients

1 tablespoon extra-virgin olive oil
1 ½ pounds parsnips (about 5 medium), peeled, cored and chopped
1 large onion, finely chopped
3 medium cloves garlic, finely chopped
4 cups low-sodium chicken broth
1 cup water
1 medium russet potato (about 8 ounces), peeled and chopped
1 large Granny Smith apple, peeled and chopped
1 ½ teaspoons mild curry powder
1 ½ teaspoons ground coriander, plus more for garnish
1 teaspoon ground cumin
½ teaspoon ground ginger
4 teaspoons lemon juice
½ teaspoon salt
¼ teaspoon freshly ground pepper
½ cup low-fat plain yogurt

Directions

Heat oil in a large pot over medium-high heat. Add parsnips and onion and cook, stirring occasionally, until the onion begins to brown, 5 to 7 minutes. Add garlic and cook, stirring occasionally, until fragrant, 45 seconds. Add broth, water, potato, apple, curry powder, coriander, cumin and ginger; bring to a boil. Cover, reduce heat to medium-low and simmer until the vegetables are tender when mashed against the side of the pot with a wooden spoon, about 20 minutes.
Puree the soup in the pot with an immersion blender until smooth. (Alternatively, blend the soup in batches in a blender with the lid slightly ajar. Use caution when blending hot liquids. Return the soup to the pot.) Add lemon juice, salt and pepper. Serve with dollops of yogurt swirled on top, garnished with pinches of coriander.

Nutrition Facts (per serving)

303	Calories
6g	Fat
58g	Carbs
8g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 303
% Daily Value *
Total Carbohydrate 58g	21%
Dietary Fiber 12g	44%
Total Sugars 19g
Protein 8g	16%
Total Fat 6g	7%
Saturated Fat 1g	7%
Cholesterol 6mg	2%
Vitamin A 52IU	1%
Vitamin C 41mg	46%
Folate 133mcg	33%
Sodium 444mg	19%
Calcium 152mg	12%
Iron 2mg	10%
Magnesium 76mg	18%
Potassium 1202mg	26%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Curried Parsnip & Apple Soup

Ingredients

Directions

Nutrition Facts (per serving)

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