Spicy parsnip and coconut soup recipe

This spicy parsnip and coconut soup is a warming seasonal soup for gut-nourishing health with soluble and insoluble fibres. Spices to extend flavour and nutrients, suitable for older infants and early years children, helping shape their palate towards different flavours. These fragranced plants also have gut-boosting properties, providing food for the microbiota, as well as protective substances like polyphenols. The vibrant colours from plants & spices are a clue to their polyphenol content, providing antioxidants to keep body cells healthy, and reduce inflammation. Pumpkin seeds are a great addition, but do need chewing, or nibbling or at least trying … and do need to be crushed or blended for infants and toddlers. Rich in plant-proteins, fibre, zinc and magnesium, supporting gut health, height growth and growing bones for these little ones, as well as you!

How to Make Spicy Parsnip and Coconut Soup

This recipe makes 8 large portions (2 large ladles) of soup, and you will need a good heavy-bottomed pot! It is best served as a blended soup, as it tends to be thick, with all these nutritious roots, but you can thin this to your preferred consistency with stock. Suited for the whole family, gut-boosting nutrition using low-cost using seasonal ingredients. 1 small ladle for an infant, 1 medium ladle for a toddler, of course appetite dependent, and meant as a rough guide! Pumpkin seeds add a valuable amount of plant protein and fibre.  Serve as a warming quick meal in itself, a hot lunch, or taken in a flask, with a sandwich or roll or bread & butter. Boost up the nutrition with peanut butter or cheese for complementary proteins, making this a super nutritious meal. Contains soluble and insoluble fibres for gut and heart health, rich B vitamins and potassium for boosting energy and immunity.

Method

1. gently fry all the vegetables in a heavy bottomed pan, on a medium heat starting with carrots, then parsnips, then sweet potato, chopping as you go, stirring often
2. when the vegetables start to soften, add in coconut milk and spices, stirring often
3. when the vegetables start to stick to the bottom of the pan, add the stock, continue to stir often
4. once combined, cover and reduce temperature to a simmer for 20 minutes, stirring regularly to prevent sticking to the bottom of the pan
5. before serving season with sea salt to taste
6. serve with pumpkin seeds, for a complementary boost of protein, fibres, zinc, magnesium

233kcals, 3g protein, 9g fibre, 105mg folate, 10mg vitamin C per adult portion and meeting one third a young child’s fibre needs for the day. Boost up the protein with bread plus nut butter or cheese.

Good for your body, learning healthy habits, your budget and the planet!

Winter Wellbeing and Love to you all  x