5 from 12 votes
Parsnip Cauliflower Soup with Puffed Quinoa (Video!)
This easy recipe for Parsnip Cauliflower Soup with Puffed Quinoa is vegan, gluten free, and perfect for a warm, nourishing dinner on a cold day. This velvety smooth soup is full of flavor and gets an extra boost of crunch from nutty, puffed quinoa.
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
Servings:
5
servings
Calories:
142 kcal
Course:
Soup
Cuisine:
Vegan
Ingredients
- 1 tablespoon extra virgin olive oil divided, plus more for drizzling, plus 1 teaspoon
- 1 yellow onion diced, large
- 2 cloves garlic chopped
- salt to taste
- white pepper to taste
- 2 parsnip peeled and cubed (about 2-3 cups, medium
- 1 cauliflower trimmed and cut into pieces (about 5-6 cups, medium head
- water as needed
- ¼ cup quinoa any variety
- thyme fresh leaves for serving
Nutrition Information
Calories
142kcal
(7%)
Carbohydrates
25g
(8%)
Protein
4g
(8%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
2g
(10%)
Sodium
42mg
(2%)
Potassium
661mg
(14%)
Fiber
6g
(24%)
Sugar
6g
(12%)
Vitamin A
2IU
(0%)
Vitamin C
68mg
(76%)
Calcium
59mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 5 servings
Amount Per Serving
Calories 142
% Daily Value*
| Calories | 142kcal | 7% |
| Carbohydrates | 25g | 8% |
| Protein | 4g | 8% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 42mg | 2% |
| Potassium | 661mg | 14% |
| Fiber | 6g | 24% |
| Sugar | 6g | 12% |
| Vitamin A | 2IU | 0% |
| Vitamin C | 68mg | 76% |
| Calcium | 59mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.