Roasted Squash and Parsnip Soup

Our dietitians' favourite

Homemade vegetable soup makes a nutritious lunch and roasting the vegetables enhances their natural flavour. With the addition of milk, this soup is even more nutritious. Serve on the side with your favourite sandwich.

  • Prep: 15 min
  • Cooking: 45 min
Yields 4 servings
roasted squash and parsnip soup

Ingredients

  • 3 cups (750 mL) chopped peeled butternut squash
  • 1 cup (250 mL) chopped peeled parsnips
  • 1 small onion chopped
  • 1 tbsp (15 mL) cider vinegar
  • 1/2 tsp (2 mL) dried thyme
  • 1/2 tsp (2 mL) salt
  • Pepper
  • 2 cups (500 mL) water
  • 2 cups (500 mL) milk
  • 1 tbsp (15 mL) all-purpose flour

Preparation

Preheat oven to 400°F (200°C). Line a large baking sheet with foil and lightly butter foil. Combine squash, parsnips, onion, vinegar, thyme, salt and 1/4 tsp (1 mL) pepper on baking sheet, tossing to coat. Spread out in a single layer. Roast for about 30 min or until brown and tender.

Transfer roasted vegetables to a pot and add water. Bring to a boil over high heat. Cover, reduce heat to medium-low and boil gently, for 10 min or until flavours are blended. Transfer to a blender in batches, or use an immersion blender in the pot and purée until smooth, adding some of the milk as necessary to purée. Return to pot, if necessary.

Whisk flour into remaining milk and gradually stir into pot. Simmer over medium heat, stirring constantly, for about 5 min or until slightly thickened (do not let boil). Season to taste with pepper.

Tips

This is a perfect soup to make ahead; refrigerate for up to 2 days then reheat to pack in a thermos or heat at work or school. For the freshest flavour, add the basil and green onions just before reheating or serving.

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Nutrition

Nutritional Information

per serving
Energy: 139 Calories
Protein: 6 g
Carbohydrate: 28 g
Fat: 1 g
Fibre: 4.1 g
Sodium: 295 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 20 % / 222 mg
Vitamin A: 63 %
Vitamin C: 48 %
Vitamin D: 29 %
Folate: 29 %