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Parsnip Cauliflower Soup with Puffed Quinoa (Video!)
- prep: 15 min
- cook: 20 min
- total: 35 min
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Serves 4-6
Ingredients
- 1 tablespoon plus 1 teaspoon extra virgin olive oil, divided, plus more for drizzling
- 1 large yellow onion, diced
- 2 cloves garlic, chopped
- salt and white pepper, to taste
- 2 medium parsnips, peeled and cubed (about 2-3 cups)
- 1 medium head cauliflower, trimmed and cut into pieces (about 5-6 cups)
- water, as needed
- 1/4 cup quinoa, any variety
- fresh thyme leaves for serving
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 539 % Daily Value *
- Total Fat: 9 g 14.54%
- Saturated Fat: 2 g 8.4%
- Trans Fat: 0 g %
- Cholesterol: 0 mg 0%
- Sodium: 196 mg 8.19%
- Calcium: 247 mg 24.69%
- Potassium: 2840 mg 81.16%
- Magnesium: 0 mg 0%
- Iron: 6 mg 33.56%
- Zinc: 0 mg 0%
- Total Carbohydrate: 103 g %
- Dietary Fiber: 27 g 109.16%
- Sugar: 23 g
- Protein: 20 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 2 g
- Vitamin A 0.12%
- Vitamin C 505.83%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat1
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch5
- Exchange - Vegetables5
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total2 oz-eq
- MyPlate - Vegetable Total7 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total0 oz-eq
