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Curried parsnip and apple soup

Serve this as a starter to a curry meal, or with a chicken sandwich for lunch
Recipe provided by Dairy Farmers of Canada ©
Curried parsnip soup in a bowl
6 servings / 50 min 

Prep 20 min / Cook 30 min 

Ingredients 
  • 1 tsp (5 mL) vegetable oil
  • 1 onion, chopped
  • 2 tsp (10 mL) minced gingerroot
  • 1 tsp (5 mL) curry powder
  • 3 cups (750 mL) chopped parsnips (about 1 lb/450 g)
  • 2 tart apples, peeled and chopped
  • 1 medium oblong baking or all-purpose potato, peeled and diced
  • Pepper
  • 3 cups (750 mL) low-sodium vegetable or chicken broth
  • 2 tbsp (25 mL) whole wheat flour
  • 2 cups (500 mL) 1% milk
  • 2 to 4 tbsp (25 to 50 mL) freshly squeezed lime or lemon juice
  • Chopped fresh cilantro
  • 4 tsp (20 mL) sliced almonds, toasted
     
Directions 
  1. In a pot, heat oil over medium heat. Sauté onion for 3 minutes or until starting to soften. Add ginger and curry powder; sauté for about 2 minutes or until onions are softened. Stir in parsnips, apples, potato, 1/4 tsp (1 mL) pepper, and broth. Cover and bring to a boil over high heat. 
  2. Reduce heat to medium-low, cover and boil gently, stirring occasionally, for 10 minutes or until vegetables are soft.
  3. Whisk flour into milk and stir into pot. Use an immersion blender in the pot or transfer soup to a blender or food processor, in batches, and purée until smooth.
  4. Return to pot, if necessary. Heat over medium heat, stirring often, for about 5 minutes or until slightly thickened. Drizzle in 2 tbsp (25 mL) lime or lemon juice while stirring. Season with more lime or lemon juice, if desired, and up to 1/4 tsp (1 mL) more pepper to taste.
  5. Ladle soup into warmed bowls and sprinkle with cilantro and almonds.
     
Nutritional info per serving ( 1 of 6) 
  • Calories 191
  • Protein 8 g
  • Total Fat 3 g
    Saturated Fat 1 g
    Cholesterol 4 mg
  • Carbohydrates 36 g
    Fibre 7 g
    Sugars 15 g
    Added sugars 0 g
  • Sodium 86 mg
  • Potassium 742 mg