Hearty Root Vegetable Soup
Our dietitians' favouriteRoot vegetables and soup are a perfect match and along with your favourite sandwich, make a terrific lunch.
- Prep: 15 min
- Cooking: 20 min - 30 min
Ingredients
- 2 carrots diced
- 1 small onion finely chopped
- 1 cup (250 mL) diced peeled rutabaga or turnip
- 1 cup (250 mL) diced peeled celery root or celery
- 3/4 tsp (3 mL) salt
- 1/2 tsp (2 mL) pepper
- 1 bay leaf
- 2 cups (500 mL) water
- 3 tbsp (45 mL) all-purpose flour divided
- 2 cups (500 mL) milk
- 1/2 cup (125 mL) 2% plain yogurt
- 2 tbsp (30 mL) chopped fresh chives or green onions
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Preparation
In a pot, combine carrots, onion, rutabaga, celery root, salt, pepper, bay leaf and water. Bring to a boil over high heat. Cover, reduce heat to medium-low and boil gently for 20 min or until vegetables are tender.
Whisk 2 tbsp (30 mL) of the flour into milk and gradually stir into pot. Increase heat to medium and simmer, stirring often, for about 5 min or until thickened (do not let boil). Discard bay leaf.
Whisk remaining flour into yogurt. Stir yogurt into soup and heat, stirring, for 2 to 3 min. Stir in chives or green onions.
Tips
Cut the vegetables into equal size pieces so they cook evenly and a size that will fit on the spoon. Between 1/4- and 1/2-inch (0.5 and 1 cm) works for these root vegetables.
Whisking some of the flour into the yogurt helps it blend better into the hot soup.
Make this soup in the evening (without adding yogurt), let it cool and refrigerate overnight. Reheat in the morning, adding the yogurt as directed, to pack into a thermos for lunch, or just reheat before serving.
Nutritional information
Per serving| Energy: | 128 Calories |
| Protein: | 7 g |
| Carbohydrate: | 21 g |
| Fat: | 2 g |
| Fibre: | 2.6 g |
| Sodium: | 474 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 23 % / 252 mg |
| Riboflavin: | 23 % |
| Vitamin A: | 34 % |
| Vitamin B12: | 37 % |
| Vitamin D: | 29 % |
