Spiced parsnip & cauliflower soup
Batch cook this healthy vegetable soup then pack into lunchboxes and freeze - it's spiced with coriander, fennel, turmeric and ginger
Difficulty and servings
Serves 6 - 8
Preparation and cooking times
Prep 15 mins
Cook 50 mins
Vegetarian, Low-fat, Super healthy
- Heat the oil in a large saucepan and add the vegetables. Cover partially and sweat slowly for 10-15 mins until soft but not brown. In a separate pan, dry-roast the spices with a pinch of salt for a few mins until fragrant. Grind with a pestle and mortar to a fine powder.
- Add the garlic, chilli, ginger and spices to the vegetables, and cook for about 5 mins, stirring regularly. Add the lemon zest and juice. Pour in the stock, topping up if necessary to just cover the veg. Simmer for 25-30 mins until all the vegetables are tender.
- Purée with a blender until smooth. Dilute the consistency with more water if needed, until you get a thick but easily pourable soup. Season generously, stir in the coriander and add more lemon juice to balance the taste. Eat straight away or chill in the fridge to reheat. This also freezes beautifully. Serve with crusty bread, if you like.
PER SERVING
133 kcalories, protein 7g, carbohydrate 18g, fat 4 g, saturated fat 1g, fibre 9g, sugar 11g, salt 0.6 g
Recipe from Good Food magazine, March 2013.
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http://www.bbcgoodfood.com/recipes/2972684/
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Ingredients
- 1 tbsp olive oil
- 1 medium cauliflower , cut into florets
- 3 parsnips , chopped
- 2 onions , chopped
- 1 tbsp fennel seeds
- 1 tsp coriander seeds
- ½ tsp turmeric
- 3 garlic cloves , sliced
- 1-2 green chillies , deseeded and chopped
- 5cm piece ginger , sliced
- zest and juice 1 lemon
- 1l vegetable stock
- handful coriander , chopped
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Difficulty and servings
Serves 6 - 8
Preparation and cooking times
Prep 15 mins
Cook 50 mins
Vegetarian, Low-fat, Super healthy
Ingredients
- 1 tbsp olive oil
- 1 medium cauliflower , cut into florets
- 3 parsnips , chopped
- 2 onions , chopped
- 1 tbsp fennel seeds
- 1 tsp coriander seeds
- ½ tsp turmeric
- 3 garlic cloves , sliced
- 1-2 green chillies , deseeded and chopped
- 5cm piece ginger , sliced
- zest and juice 1 lemon
- 1l vegetable stock
- handful coriander , chopped
PER SERVING
133 kcalories, protein 7g, carbohydrate 18g, fat 4 g, saturated fat 1g, fibre 9g, sugar 11g, salt 0.6 g
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10 April 2013
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11 April 2013
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13 April 2013
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