Arugula Parsnip Soup with Spring Onions

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The first of the spring onions were at the co-op this week. If you are wondering what spring onions are, they are onions that are not yet mature. They are packed with sweet onion flavor and are absolutely wonderful grilled with salt and sprinkled in salads. The Splendid Table has a great article on spring onions worth reading that will help you find them at your farmers market or specialty market. You can also use green onions, ramps or leeks if you cannot find spring onions which will work great too. The daffodils are out and the severe drought we are having here in California was given some relief with three days of rain here in Northern California. When I see spring produce I start to think about what to cook. Baby arugula, also a spring heavy hitter seem to be waiting to be made into something great with spring onions. Cue Arugula Parsnip Soup with Spring Onions!

I lightly steamed parsnips, oven roasted the spring onions, and added in washed baby arugula for this spring soup. I use a Blendtec blender for making all of my soups and sauces. It is a total workhorse and it will blend fibrous food like onions, leeks and asparagus like a charm. I consider it to be an essential kitchen tool for eating AIP. It is an investment, but totally worth it. It really creams all of my soups beautifully.

You will love this light, creamy soup! Top it with grilled chicken, bacon or grilled scallops for a special treat.

Further Food Nutritionist Commentary:

Jessica’s Arugula Parsnip Soup is packed with heart-healthy arugula, parsnips, and spring onions and contains almost 4 servings of vegetables per portion. By blending whole vegetables, this soup boasts 7 grams of fiber in each bowl, which helps to promote post-meal satiety, along with almost 300% of the daily value for vitamin A, which supports healthy eyes and skin. The use of bone broth provides muscle-repairing protein and bone-strengthening calcium that would not be found in traditional chicken, beef, or vegetable broths. If preparing homemade bone broth, make sure to boil the bones long enough (at least 24 hours or until bones are softened) so that calcium, phosphorus, and protein-containing collagen are released into the broth.

By Colleen Sideck

Arugula Parsnip Soup with Spring Onions

  • Prep Time: 45 minutes
  • Cook Time: 15 minutes
  • Servings: 2

Ingredients

3 cups fresh washed baby arugula
2 1/2 cups of bone broth
2 cups steamed parsnips
1 cup roasted spring onions which was 3 small onions (use one bunch of green onions if you don’t have spring onions)
1 tablespoon olive oil
salt to taste

Instructions

  1. Trim root off onion and toss well with olive oil.
  2. Roast onion in oven on a parchment lined cookie sheet at 400 degrees for 20-25 minutes. If you use green onions, only roast 15-20 min.
  3. When you take onions out of oven, rough chop into 3 inch sized pieces and measure out 1 cup. Set aside.
  4. Peel skins off of parsnips with vegetable peeler. Cut into 1 inch sized cubes and steam until tender, about 10 minutes. I used 3 medium sized parsnips to yield 2 cups.
  5. Heat bone broth up in saucepan.
  6. Add steamed parsnips, heated bone broth, roasted onion, arugula and pinch of salt into blender. Blend until completely smooth; 2-3 minutes. Spring onions are a lot like little leeks and have lots of fiber, so blend really well.
  7. Serve immediately.
Trim root off onion and toss well with olive oil. Roast onion in oven on a parchment lined cookie sheet at 400 degrees for 20-25 minutes. If you use green onions, only roast 15-20 min. When you take onions out of oven, rough chop into 3 inch sized pieces and measure out 1 cup. Set aside. Peel skins off of parsnips with vegetable peeler. Cut into 1 inch sized cubes and steam until tender, about 10 minutes. I used 3 medium sized parsnips to yield 2 cups. Heat bone broth up in saucepan. Add steamed parsnips, heated bone broth, roasted onion, arugula and pinch of salt into blender. Blend until completely smooth; 2-3 minutes. Spring onions are a lot like little leeks and have lots of fiber, so blend really well. Serve immediately.

Nutrition Information

Per Serving:  Calories: 335; Total Fat: 17 g; Saturated Fat: 3 g; Monounsaturated Fat: 10 g; Polyunsaturated Fat: 2 g; Cholesterol: 9 mg; Sodium: 334 mg; Potassium: 1026 mg; Carbohydrate: 27 g; Fiber: 7 g; Sugar: 9 g; Protein: 11 g

Nutrition Bonus: Vitamin A: 295%; Vitamin C: 51%; Calcium: 18%; Iron: 16%

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