Carrot and Parsnip Soup

Parsnips have come back to our kitchens. They have a won­derfully sweet flavour and are perfect in a soup. This is a great soup during the Thanksgiving or Christmas holiday seasons.

2 tsp vegetable oil
2 tsp finely chopped garlic
1 cup chopped onion
4 cups chicken stock
1 1/2 cups diced carrots
1 1/2 cups diced parsnips
1 cup peeled and diced potato
1/2 tsp cinnamon
pinch of salt and pepper
1/3 cup canned evaporated milk (2%)
2 tsp honey
2 Tbsp low-fat sour cream

Prep time 15 minutes, cook time 25 minutes.  Make ahead Prepare up to a day in advance and reheat gently.

1. Lightly coat a nonstick pot with cooking spray, add the vegetable oil and set over medium heat. Add the garlic and onion and sauté for 5 minutes or until they are just softened.

2. Add the stock, carrots, parsnips, potato, cinnamon, salt and pepper. Bring to a boil, then reduce the heat to low and simmer, covered, for 20 minutes or until the parsnips are tender.

3. Purée the soup in a blender or food processor in batches. Return the soup to the saucepan and stir in the milk and honey. Heat through. Serve the soup in bowls, and garnish with a dollop of sour cream.

Makes 6 Servings

Per serving Calories 129
Protein 5 g
Carbohydrates 22 g
Fiber 301 g
Total fat 2.7 g
Saturated fat 0.6 g
Cholesterol 3 mg
Sodium 586 mg

Nutrition Tip: Parsnips have heart-friendly potassium and folic acid, for the creation of healthy cells.