A Taste of Fall Recipe: Curried Carrot-Parsnip Soup with Silken Tofu
Prep: 15 minutes • Cook: 25 minutes
Makes: 6 servings
A smooth, gently spiced soup makes the most of fall root vegetables while adding protein without cream.
Ingredients
4 cups (1 L) no-salt-added or reduced-sodium vegetable broth
1 lb (500 g) carrots, peeled and chopped
1 lb (500 g) parsnips, peeled and chopped
1 medium onion, chopped
1 bay leaf
1 tsp (5 mL) mild curry powder
1/2 tsp (2 mL) ground black pepper
1 package (300-350 g) calcium-set soft or silken tofu, drained
1-2 cups (250-500 mL) water, as needed
Plain yogurt and chopped parsley, optional garnish
Directions
Combine the broth, carrots, parsnips, onion, bay leaf, curry powder and pepper in a large pot. Bring to a boil, then reduce the heat and simmer, covered, until the vegetables are very tender, about 20 to 25 minutes.
Remove the bay leaf. Add the tofu and blend with an immersion blender until smooth. Add water until the soup reaches your preferred consistency.
Return to low heat until warmed through. Ladle into bowls and garnish with yogurt or parsley, if desired.
Tip: Cool leftovers promptly and refrigerate for up to three days, or freeze in single-serving portions.
Healthy-aging highlight
Carrots provide vitamin A, while tofu adds protein, iron and zinc. Calcium content varies, so check the label and choose tofu prepared with calcium when possible. Bonus! Soup also contributes to fluid intake.