5.0 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
15 mins
Total Time
35 mins
Servings: 5 servings
Calories: 142 kcal
Course:
Soup
Cuisine:
Vegan
Ingredients
- 1 tablespoon (plus 1 teaspoon) extra virgin olive oil divided, plus more for drizzling
- 1 large yellow onion diced
- 2 cloves garlic chopped
- Salt and white pepper to taste
- 2 medium parsnips peeled and cubed (about 2-3 cups)
- 1 medium head cauliflower trimmed and cut into pieces (about 5-6 cups)
- water as needed
- ¼ cup quinoa any variety
- fresh thyme leaves for serving
Nutrition Information
Calories
142kcal
(7%)
Carbohydrates
25g
(8%)
Protein
4g
(8%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Sodium
42mg
(2%)
Potassium
661mg
(19%)
Fiber
6g
(24%)
Sugar
6g
(12%)
Vitamin A
2IU
(0%)
Vitamin C
68mg
(76%)
Calcium
59mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 5servings
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.