Root vegetables are synonymous with hearty winter fare, and nothing screams comfort cooking more than a bowl of steaming hot soup! A fantastic way to utilize the very best of local seasonal produce, this winter warmer is a healing hug in a bowl.
This simple soup is absolutely bursting with flavor without any reliance on high sodium shop bought stocks or broths. The key to getting the very best flavor out of the root vegetables is roasting them before blending them. Roasting the vegetables in a blend of coconut oil and warming spices helps to bring out the natural sweetness of the roots and provides enough depth of flavor to create its own scrumptious stock!
This dish is rich, comforting and nourishing – the perfect winter warmer. Taking all its flavor from the core ingredients, this soup has no added nasties. As well as being packed with anti-inflammatory ingredients it is free from gluten, dairy and refined sugars. It also packs a pretty heavy nutritional punch.
The base of the soup takes its decadent creaminess from roasted carrot and parsnips, blended with coconut milk and water until velvety smooth. The addition of both ground and fresh spices complement the sweetness of the vegetables perfectly and provide a subtle heat to the dish. With background notes of caramelized onions and roasted garlic, this luxurious soup is both delicious and nutrient dense.
As our root vegetables of choice in this winter warmer, the humble parsnip and carrot have a lot more to offer nutritionally than you may think.
A great source of fiber and loaded with vitamin C, parsnips have been proven to support the health of our eyes and our hearts. They also contribute a healthy dose of manganese, which is crucial to bone health and maintenance.
It is a well-known fact that carrots are supportive of good eye health, but in addition to this, these roots are loaded with antioxidants known to play a role in reducing certain cancers. Crammed with essential vitamins and minerals, carrots are a cost-effective way of giving your body a nourishing dose of goodness.
Onions and garlic provide some subtle background flavor to the soup as well as offering potent anti-microbial and ant-viral properties. Perfect for keeping those winter bugs at bay!
A subtle heat runs through the dish thanks to the addition of both fresh and ground ginger. As well as complementing the sweetness of the vegetables, ginger offers phenomenal health benefits. This medicinal root is packed with anti-oxidant and anti-inflammatory compounds shown to be protective against a wide range of health conditions from arthritis to diabetes. If you can handle a little more spice, don’t be afraid to add more to the dish – your body will thank you for it!
Turmeric has received a lot of press over recent years and has more than earned its super-food status, with ongoing research declaring it more effective than many pharmaceutical drugs. A close relative of ginger, a little goes a long way with this healing anti-inflammatory spice and adds an additional nutrient hit to the soup.
And lastly, cilantro. Both fresh cilantro and dried coriander are a classic flavor pairing of the carrot. Boasting an impressive mineral profile, cilantro has been shown to reduce neurological inflammation as well as supporting healthy digestive function.
Key to preparing the veggies for roasting is to ensure all pieces are cut to similar sizes to enable them to cook through evenly at the same time.
It is also worth noting that when it comes to blending your soup, you may need to carry out this process in two stages by dividing the vegetables and liquids in two – this will depend on the capacity and capability of your blender!
This recipe provides 2 generous servings of this warm and hearty winter soup.
Roasted Parsnip, Carrot and Ginger Soup
2 cups of water
2 cups of coconut milk
1 cup of boiling water
2 large parsnips diced into thick discs
4 medium carrots sliced into thick discs
1 large red onion, peeled and quartered
2 thumb sized pieces of fresh ginger, peeled
2 cloves of garlic, peeled
2 tablespoons of softened coconut oil or extra virgin olive oil
1 tablespoon of ground coriander
1 teaspoon ground turmeric
1 teaspoon ground ginger
A generous pinch of sea salt
A generous crack of black pepper
Fresh cilantro and coconut milk to serve
- Preheat the oven to 200 degrees C, 390 degrees F.
- Arrange the sliced parsnips and carrots across a large roasting tray. Place the wedges of onion, garlic cloves and fresh ginger in amongst the vegetables.
- Sprinkle the spices over the vegetables and season well with salt and pepper.
- Add your choice of oil to the tray and massage the seasonings and fat into the vegetables to ensure they are evenly coated in the spices.
- Place the tray in the center of the oven to roast for 35-40 minutes until the vegetables are tender and slightly caramelized. Turn the vegetables at least once during cooking.
- Transfer the cooked vegetables from the roasting tray to a large blender.
- Pour the cup of hot water into the roasting tray to de-glaze it and lift off any seasonings and caramelization. Pour this into the blender with your vegetables to create a flavorful stock.
- Add the remaining water and coconut milk to the blender.
- Blend on a high speed until you have a smooth silky puree. If you would like a thinner soup, you can add more water or coconut milk.
- Transfer the soup to a large saucepan and simmer over a low/medium heat until piping hot through – around 5 minutes.
- Serve with a swirl of coconut milk and fresh coriander.
Prep time: 10 minutes
Cook time: 45 minutes
Nutritional values per serving
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