Parsnip, Leek & Apple Soup with Walnut Dukkah
100%
0
Nutrition balance score
Good
Glycemic Index
46
Low
Glycemic Load
25
High
Nutrition per serving
Calories448.5 kcal (22%)
Total Fat24.8 g (35%)
Carbs53.9 g (21%)
Sugars20.1 g (22%)
Protein6.8 g (14%)
Sodium931.6 mg (47%)
Fiber8.2 g (29%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
2 tablespoonsghee
extra-virgin olive or coconut oil
2leeks
white part only, sliced into rounds
4parsnips
medium, coarsely chopped
1green apple
large, peeled & cored
1 tablespoonthyme
1bay leaf
fresh or dried
1 litreVegetarian Broth
or chicken Bone Broth, or store-bought stock
125mlcoconut cream
1/2 cup
sea salt
black pepper
freshly ground
extra-virgin olive oil
to serve
Walnut Dukkah
Instructions
Step 1
Heat the ghee in a large saucepan over a low–medium heat. Cook the leek for 10 minutes, or until softened. Add the parsnips, apple, thyme and bay leaf and stir to combine. Pour in the broth and bring to the boil over a high heat. Decrease the heat and simmer for 20 minutes, or until the parsnip softens.
Step 2
Meanwhile, to make the walnut dukkah, toast the coriander, cumin and fennel seeds in a small frying pan over a low heat for 30 seconds, or until fragrant. Coarsely grind using a spice grinder or pestle and mortar.
Step 3
Return the small frying pan to the heat and lightly toast the walnuts and sesame seeds until golden brown. Add the spice mix and toss to combine. Season with salt and pepper and transfer to a small bowl.
Step 4
Remove the soup from the heat and discard the bay leaf. Add the coconut cream and, using a high-speed or hand-held blender, blend the soup until smooth. Season with some salt and pepper, return to the heat and warm through.
Step 5
Serve each bowl of soup with a generous drizzle of olive oil and a sprinkling of walnut dukkah.
Step 6
CARLA’S TIP Walnuts are rich in skin and gut-loving omega-3s. Studies show that this superfood helps increase the diversity of our microbiome by stimulating the growth of several bacteria, including *Lactobacillus*.
Step 7
LOW-FODMAP OPTION Swap the white part of the leek for the green part and the apple for a large carrot; it’ll add a beautiful colour and a little natural sweetness!
Notes
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