Wish Upon A Dish: Carrot and Parsnip Soup w/Rice (1st Morphed Meal)

January 10, 2011

Carrot and Parsnip Soup w/Rice (1st Morphed Meal)

First the health benefits of carrots and parsnips.

Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision. In one study that examined the diets of 1,300 elderly persons in Massachusetts, those who had at least one serving of carrots and/or squash each day had a 60% reduction in their risk of heart attacks compared to those who ate less than one serving of these carotenoid-rich foods per day. Intake of foods such as carrots that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels.

The parsnip is richer in vitamins and minerals than its close relative, the carrot. It is particularly rich in potassium with 600 mg per 100 g. The parsnip is also a good source of dietary fiber. 100 g of parsnip contains 55 Calories (230 kJ) of energy.

Now about the soup.

Both carrots and parsnips lend their complementary, slightly sweet flavors to this hearty bowl of soup. Stir in more water or broth if you prefer a thinner consistency.
I like to mix equal measurements of brown and regular rice (they will not notice the difference) and eventually I up the amount of brown to all brown. The Nudge loves brown rice so I am lucky.
For this recipe I used half Spanish for flavor and because I need it for the Quesadillas tomorrow.

Review: This was a very good soup, even The Nudge was surprised when he tasted it. He thought "carrot soup? that can't be good", but it was. Tastes nothing like a carrot, trust me, your kids (including your hubby) will love this soup. I served it with loaf of bread but any whole wheat roll or bread sticks will help to round out this comfort soup.

Yield: 6 servings (serving size: 1 1/3 cups soup, 1/6 cup rice)

* 2 tablespoons olive oil, divided
* 2 1/2 cups chopped yellow onion
* 3 cups coarsely chopped parsnips (about 1 pound)
* 1/2 cup cream
* 1 1/2 cups leftover cooked carrot
* 2 fresh carrots, chopped into 1/2" dice
* 3 cups fat-free, less-sodium chicken broth
* 1 teaspoon chili powder
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground black pepper
* Cheese rind (optional)
* 1 1/2 cup mixture of cooked 1 cup brown and 1/2 cup Spanish Rice (yes, I bought a box of Goya Spanish Rice and reserve the rest)
* 1 tablespoon chopped fresh chives or green tops of a scallion


Heat 1 tablespoon oil in a Dutch oven over medium heat. Add the onion, and cook 10 minutes or until tender, stirring occasionally, season with salt. Add chopped parsnips, leftover carrots, broth, chili powder and cheese rind; bring to a boil. Reduce heat, and simmer 35-40 minutes or until parsnips are tender. Remove from heat; let stand 5 minutes.

Place soup in a blender or with an immersion blender process until smooth. Pour pureed carrot mixture in a large serving bowl. Add in cooked rice and season with salt and pepper. Sprinkle chives or scallions over soup.

I had a third of a recipe of buttermilk dough in the fridge. It is an airy, light bread that is good with a thick soup.

You may think the sugar is high and say NO to carrots and parsnips but the Glycemic Load is very low (which means it takes a long time to digest therefore no fast spike in glucose).

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