Garlic, Miso and Parsley Soup

The following recipe addresses the special diet considerations for: dairy-free, gluten-free, low glycemic index, vegan, vegetarian, anti-cancer, cardiovascular disease, diabetes, inflammatory bowel diseases.


Serves 4

This lovely soup will do as a small meal or as an appetizer. It goes very well with steamed fish or dense bread made from whole flour and can also be served cold. Garlic, chili, and fennel seeds bring warmth to the soup and your body making it perfect for cold fall and winter days. The soup is also very rich in B-vitamins and enzymes good for your digestive system, both coming from the miso. And in potassium and magnesium from the parsley.


  • 4 parsnips

  • 30 cloves of garlic, chopped roughly

  • 1 dried red chili, roasted and ground finely

  • 4-5 fenugreek seeds, roasted and ground finely

  • 1 tbs fennel seeds, roasted and ground finely

  • 2 tbs extra virgin olive oil

  • sea salt

  • freshly ground black pepper

  • 1 pc kombu (kelp)

  • 1/2 stick of cinnamon

  • 4.5 cups (1 L) of water

  • 1 large bunch of parsley

  • 3-4 tbs genmai or mugi miso

  • 2-3 tbs extra virgin olive oil

  • freshly pressed lemon juice


Cooking Instructions


1) Scrub and wash the parsnips thoroughly, cut off the ends, place in an ovenproof dish with, add approx. 1/2 cup (1dl) of water, and bake for 45 minutes in a 400° F (200° C) hot oven until tender.
2) Combine garlic, extra virgin olive oil, and toasted spices in a large pot and saute over medium heat for 15-20 minutes together with a pinch of sea salt and a dash of freshly ground black pepper until soft, fragrant, and lightly golden brown.
3) Add kombu, cinnamon, and water, and simmer for 20 minutes with a lid on.
4) Meanwhile, wash the parsley well, cut 1/2 inch (1 cm) off the bottom of the stalks, and chop finely. Add chopped parsley to the garlic soup after it has simmered for 15 minutes.
5) Take the soup off the heat, remove kombu and cinnamon, and puree in a foodprocessor together with miso and extra virgin olive oil until smooth.
6) Place the baked parsnips in four bowls, pour a ladle of soup over each, drizzle with a bit of freshly pressed lemon juice, and serve.


Note: Measurements are provided in both U.S. and European/metric units.

Chef Oscar Umahro Cadogan Written by Chef Oscar Umahro Cadogan

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