For the soup base Peel the shallots and garlic and dice finely. Peel the parsnips and cut into 2 cm pieces. Heat the rapeseed oil (or water) in a pan over medium heat. Sauté the shallots and garlic until tender.
The author uses banana shallots.
Season with a little salt and pepper, then add the parsnips and thyme sprigs. Reduce the heat to very low and cover the pan with the lid. Cook the parsnips for 15 minutes, stirring frequently, until they are tender.
Stir in the stock and almond milk. Halve the vanilla pod lengthways and scrape out the pulp with the back of a knife. Add the pulp and pod to the other ingredients in the pan and bring the liquid to the boil. Remove from the heat and remove the vanilla pod.
We deliberately use vegetable stock with little salt. You can find more information under Tips.
Carefully transfer the soup to the blender and puree until smooth. Pour back into the pot, season with salt and pepper and add freshly squeezed lemon juice to really bring out the flavors.
Arranging and Serving Serve in preheated bowls or cups, garnished with hazelnuts, cranberries and fresh herbs. Finally, drizzle a little rapeseed oil on each portion.
The author uses extra virgin olive oil here. We replaced it with rapeseed oil (see tips). You can also use rosemary instead of thyme.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
The parsnip vanilla soup with thyme and almond milk has a fruity sweetness with a Mediterranean touch.
Nutrient profile: According to GDA guidelines, this dish covers almost 100% of the daily requirement of manganese. It also covers almost 70% of the daily requirement of vitamin E and folic acid and over 50% of vitamin K and copper. The ratio of omega-6 to omega-3 fatty acids is 5:1, which is within the recommended range.
Parsnips: The taste of the roots, which are mainly harvested in winter, is sweet and spicy, sometimes even bitter. They taste like carrots and celery and are also similar to parsley root, but milder. Parsnips not only stimulate the appetite, but also have a diuretic effect. Compared to carrots, parsnips contain four times more fiber, potassium, protein and vitamin C.
Vanilla pod: The most important type for the production of commercial vanilla pods is the climbing plant known as spice vanilla (true vanilla). It is sold under the names Bourbon vanilla, Mexican vanilla and Tahitian vanilla. A good quality pod is characterized by fine, white crystals on the surface. You should also make sure that it is flexible. Strictly speaking, however, the pods themselves are not raw food. The reason for this is the complex processing process in which the pods are blanched before the fermentation process that gives them their aroma. This prevents the ripening process, which would otherwise interfere with the further processing steps.
Almond milk: Almond milk is a plant-based drink made from almonds and water. It is used as an alternative to cow's milk. You can use commercial almond milk or make your own. See the link under "Alternative preparation". You can dilute homemade almond milk to suit your taste, but store-bought almond milk usually contains less than 10% almonds. Almonds (like parsley) are very rich in iron.
Hazelnuts: The hazelnuts that are commercially available are usually the fruits of the Lambert hazelnut ( Corylus maxima). The hazelnut has a high fat content (over 60%), 75% of which consists of the monounsaturated fatty acid oleic acid. This is also clearly evident in hazelnut oil, which, along with olive oil, has one of the highest oleic acid contents.
Thyme: True thyme is a particularly healthy spice due to its essential thyme oil. It helps against catarrh of the upper respiratory tract, bronchitis and whooping cough.
Tips
Reduce salt andoil : We have deliberately reduced the amount of salt by using low-salt vegetable stock. The aim is to keep the salt content as low as possible without compromising on taste. Since salt requirements vary depending on individual habits, it is best for you to decide for yourself. We would like to recommend the book " Salt, Sugar, Fat " as an interesting read on this topic.
Olive oil versus rapeseed oil: Economic forces and lobbying have made olive oil a cult oil, although the omega-6 (LA) to omega-3 fatty acid (ALA) ratio is well above the recommended maximum ratio of 5:1. The rapeseed oil we use has several times the amount of essential fatty acids, especially omega-3 fatty acids, compared to olive oil. For this reason, we replaced the olive oil with rapeseed oil in the last preparation step. Other tasty omega-3 rich oils, which, unlike rapeseed oil, should not be heated, are hemp oil and walnut oil. You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
