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Thursday, February 21, 2008

Carrot & Parsnip Soup with Tofu recipe

Another recipe I modified. SparkRecipes.com is a great place to find recipes to try.  You can use it to figure out the nutritional information if you take the time to enter in your own recipes.

Carrot & Parsnip Soup with Tofu

Low cal, tasty soup to use up those root vegetables


2 small onions, chopped
5 cloves of garlic, minced
12 cups Fat Free Chicken Broth (could use vegetable broth to make it vegetarian)
1 block (14 oz) Extra Firm Lite Tofu, cut into bite sized pieces
2 Parsnips, quartered lengthwise, if large, and sliced
3 leeks (I use the white and a little of the green part), chopped
4 carrots, sliced
2 cups mushrooms, sliced


Spray the bottom of a large soup pot with Pam or use a little oil and grill the onion and garlic until the onions are clear. Add the chicken broth, then add in the rest of the ingredients. Let simmer until the carrots and parsnips are soft, about 40 mins.
* This recipe is just a guide. I don't measure my ingredients, so have fun and play with it. Try adding other vegetables to figure out how you like it best.

Nutritional Info

  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 141.4
  • Total Fat: 2.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 1,044.0 mg
  • Total Carbs: 23.2 g
  • Dietary Fiber: 5.8 g
  • Protein: 10.8 g

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