Full of fibre, iron, potassium and vitamin C, this is a soup not to be missed, says nutritionist Rob Hobson.
This recipe includes beans, which are not only a great source of fibre but a nutritious way to thicken soups. Beans are also a good source of minerals, including iron, which helps to ward off tiredness and fatigue. At the same time, parsnips are rich in potassium, which helps the heart muscle work properly, and vitamin C – a powerful antioxidant.
Ingredients
Serves 4
Ingredients
- 400g parsnips
- 2 tbsp olive oil, plus 1 tbsp
- 2 garlic cloves, finely chopped
- 1 x 400g tin of cannellini beans
- 1 litre hot vegetable stock
- Salt and freshly ground black pepper
- Freshly chopped parsley, to serve
Method
- Peel the parsnips and set the peelings aside – don’t throw them away! Cut the parsnips into 1cm (approximately ½ inch) cubes. Preheat the oven to 200°C/180°C fan.
- Add the 2 tablespoons of oil to the parsnip peelings, along with the ground cumin and a good pinch of salt and pepper. Mix well and spread out onto a baking tray; try not to overcrowd it as the peelings won’t crisp up if they don’t have enough space. Cook for 8 - 10 minutes until the peelings are crispy; but start checking them at 6 minutes as you don't want them to burn!
- Heat the remaining 1 tablespoon oil in a heavy-based saucepan over a medium heat. Add the garlic and parsnips and fry for 4-5 minutes, stirring occasionally, until soft and tender but not coloured.
- Add the cannellini beans and pour in the stock, stir and bring to a simmer, then cook with the lid on for 12–15 minutes or until the parsnips are tender. Remove the soup from the heat and blitz with a stick blender until smooth. Return to the hob and heat through. Season to taste with salt and pepper.
- Serve the soup topped with the crispy peelings and a sprinkling of chopped parsley.