It may not be pretty to look at, but with an impressive nutrient profile and low-carb content, celeriac root is worth giving a chance. The star nutrient in celeriac is vitamin C. Each 70-calorie cup of celeriac packs more than 13 mg, which helps protect you from infection during cold and flu season, supports growth and repair of bones, teeth, skin and other tissues, and increases the absorption of iron from plant-based foods.
Next on the roster is fiber, vitamin K, and calcium. The high fiber content places this vegetable low on the glycemic index, and keeps our cholesterol and digestion in line, while the calcium and vitamin K help us in our fitness efforts.
Try celeriac in this comforting soup recipe, absolutely loaded with filling fibre, and vitamins C and K. Garnish with a swirl of good quality olive oil for a hit of healthy fats.
White Bean, Pear, and Celeriac Soup
Prep Time: 30 minutes | Total Time: 45 minutes | Makes 14 servings
• 2 celeriac roots with stems
• 2 Bartlett pears
• 250 g pkg sweet cipolline onions
• 3 cloves garlic
• 1 sprig fresh rosemary + extra for garnish
• 3 Tbsp grapeseed oil
• 1-2 tsp ground white pepper
• 4 cups vegetable broth
• 540 mL can white kidney beans, drained and rinsed
• Ground black pepper (for garnish)
• Extra virgin olive oil (for garnish)
Join the STRONG Newsletter
Our Mission is to Motivate, Educate & Empower You to Achieve a Fit & Healthy Life.
1. Preheat the oven to 425 o F. Chop stalks off of celeriac and set aside. Peel both celeriac. Reserve ¼ of one celeriac and leave aside for later use. Chop the remaining into cubes and place in a large bowl.
2. Peel and slice the pear. Peel and halve the onions and garlic. Add to the bowl. Mix with 2 Tbsp of the grapeseed oil and ground white pepper, stirring well to combine. Spread evenly on a foil paper-lined roasting tray. Add the sprig of rosemary.
3. Roast for 25 minutes, turning halfway.
4. While the vegetables are roasting, wash and finely chop the celeriac stalks and set aside.
5. Grate the reserved celeriac with a cheese grater. Heat a pan over medium heat and toast the shredded celeriac in small batches until they are brown and slightly crispy, about 10 minutes (they may not all crisp up) and set aside.
6. In a large pot, heat the remaining 1 Tbsp of grapeseed oil over medium-high heat. Add the chopped celeriac stalks and sauté about 3-4 minutes until they turn bright green. Add the vegetable broth and white kidney beans, bringing to a boil.
7. Once the vegetables are roasted, remove from the oven, discard the rosemary, and add to the pot. Bring to a boil and allow to simmer for about 5 minutes to combine all of the flavors.
8. Remove the pot from the heat. Using a hand blender, purée the soup into desired consistency. Add more broth to thin if desired.
9. Ladle servings into bowls and garnish with olive oil, herbs, and black pepper.
Nutrients per serving:
Calories: 99, Fat: 0.5 g, Carbs:, 19 g, Protein: 5 g, Fiber: 5 g