Last Updated on January 2, 2025 by Arif Chowdhury
When the weather turns chilly or you just need a warming bowl of goodness, nothing hits the spot quite like a hearty soup.
Enter the Chicken and Roasted Parsnip Soup—a delicious blend of shredded chicken and creamy, pureed roasted parsnips that’s not just comforting but also a fantastic weight loss recipe.
With its velvety texture and savory flavors, this soup is perfect for cozy nights in or a quick lunch that’ll keep you satisfied. Plus, it’s packed with nutrients that will help you stay on track with your health goals.
Why Choose Parsnips?
You might be wondering, “What’s so special about parsnips?” Well, let me enlighten you! Parsnips are root vegetables that are often overlooked but are nutritional powerhouses.
Here are a few reasons to love them:
- Low in Calories: Just one cup of cooked parsnips contains about 100 calories, making them a great low-calorie addition to your meals.
- High in Fiber: Parsnips are a good source of dietary fiber, providing about 6.5 grams per cup. This can help keep you full longer and supports healthy digestion.
- Rich in Vitamins: They are packed with vitamins C, K, and several B vitamins, including folate, which is crucial for energy production and overall health.
Nutritional Benefits of Chicken Soup
Chicken soup has long been heralded as a comforting remedy for colds and flu, but it also has numerous health benefits worth noting:
- Lean Protein: Chicken breast is a great source of lean protein, helping to build and repair tissues while keeping hunger at bay. A 3-ounce serving provides around 26 grams of protein.
- Hydration: The broth in chicken soup helps keep you hydrated, which is essential for weight loss and overall health.
- Anti-Inflammatory: Studies have shown that chicken soup may have anti-inflammatory properties, which can be beneficial for recovery during illness.
With all this goodness in mind, let’s dive into the recipe!
Ingredients for Chicken and Roasted Parsnip Soup
For the Soup:
- 1 pound (about 450 grams) boneless, skinless chicken breasts
- 4 medium parsnips, peeled and chopped into 1-inch pieces
- 1 medium onion, diced
- 2 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1 bay leaf
- Juice of half a lemon
- Fresh parsley for garnish (optional)
Optional Toppings:
- Croutons
- Extra virgin olive oil drizzle
- Fresh herbs (like chives or cilantro)
Cooking Time
Total Time: Approximately 1 hour
- Prep Time: 15 minutes
- Cook Time: 45 minutes
Step-by-Step Instructions
Step 1: Prepare the Chicken
- Season the Chicken: Start by seasoning the chicken breasts with salt, pepper, and a sprinkle of dried thyme and rosemary. This will infuse them with flavor as they cook.
- Sear the Chicken: Heat 1 tablespoon of olive oil in a large soup pot over medium-high heat. Add the seasoned chicken breasts and sear for about 5-6 minutes on each side until they are golden brown. Remove the chicken from the pot and set aside.
Step 2: Roast the Parsnips
- Roast the Parsnips: Preheat your oven to 400°F (200°C). Toss the chopped parsnips in a bowl with a tablespoon of olive oil, salt, and pepper. Spread them out on a baking sheet in a single layer.
- Bake Until Tender: Roast the parsnips in the oven for 25-30 minutes, or until they are golden brown and fork-tender. Roasting enhances their natural sweetness and adds depth to the soup.
Step 3: Make the Soup Base
- Sauté the Aromatics: In the same pot you used for the chicken, add a bit more olive oil if necessary. Sauté the diced onion for about 5 minutes until it becomes translucent. Then, add the minced garlic and cook for an additional minute, stirring constantly to prevent burning.
- Add Broth and Seasonings: Pour in the chicken broth, and add the bay leaf, remaining thyme, and rosemary. Stir well to combine.
- Return Chicken to the Pot: Place the seared chicken breasts back into the pot. Bring the mixture to a gentle boil, then reduce the heat to low. Cover and let it simmer for about 20 minutes to allow the flavors to meld and the chicken to cook through.
Step 4: Puree the Soup
- Shred the Chicken: After simmering, remove the chicken breasts from the pot and shred them using two forks. Return the shredded chicken to the pot.
- Add Roasted Parsnips: By now, your parsnips should be beautifully roasted. Add them to the pot, and mix well.
- Blend the Soup: Using an immersion blender, puree the soup until smooth. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a regular blender. Just remember to let it cool slightly to avoid splattering!
- Finish with Lemon Juice: Stir in the juice of half a lemon to brighten the flavors. Taste and adjust seasoning with additional salt and pepper if needed.
Step 5: Serve and Enjoy
- Ladle into Bowls: Serve the soup hot in bowls.
- Garnish: Top with fresh parsley, a drizzle of olive oil, or croutons if you desire a bit of crunch.
Tips for the Best Soup
- Customize Your Veggies: Feel free to add other vegetables like carrots or celery for added nutrition and flavor.
- Make It Ahead: This soup can be made in advance and stored in the fridge for up to 4 days. It also freezes beautifully, so you can enjoy it later!
- Herb Variations: Experiment with different herbs like dill or cilantro for a unique twist.
A Bowl of Comfort
This Chicken and Roasted Parsnip Soup is more than just a meal; it’s a warm hug in a bowl. With every spoonful, you’ll enjoy the rich flavors and creamy texture that makes this soup a standout in the world of healthy eating.
Whether you’re fighting off the winter chill or simply craving a delicious way to nourish your body, this recipe has you covered.
So next time you’re looking for an easy yet satisfying dish, whip up this comforting soup. Your taste buds and your waistline will thank you!