Creamy Vegan Parsnip and Kale Soup: A Wholesome & Nutritious Plant-Based Puree

Discover the delightful fusion of earthy parsnips and vibrant kale in this incredibly healthy and satisfying plant-based pureed vegetable soup. More than just a meal, this easy parsnip and kale soup recipe offers a warm embrace on chilly days, a hearty delight for the palate, and a nutritional powerhouse for your body. Its smooth, creamy texture and subtly sweet, savory flavor profile make it an instant favorite, even for those who typically shy away from greens. Prepare to be amazed by a soup that’s not only delicious but also packed with goodness, making it the perfect comforting food for any season.

A rich, deep green creamy vegan parsnip and kale soup, elegantly served in a white bowl on a matching white saucer, garnished with crispy kale chips and a sprinkle of vibrant red pepper flakes.

This post has been updated from the original posted on January 14, 2019.

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You know you’ve created a culinary masterpiece when even the most steadfast “I don’t eat cooked greens” advocate asks for a second helping! That’s precisely what happened with my husband after tasting this pureed parsnip and kale soup. His initial skepticism about kale in soup vanished with just one spoonful, replaced by genuine enthusiasm for this unique and delicious creamy kale soup. Whoa, indeed!

This vibrant green soup, rich in flavor and surprisingly creamy, owes its deep, satisfying character to the humble parsnip. The cooked parsnips don’t just add a beautiful sweetness; they provide a profound earthy depth that elevates the entire dish, transforming simple ingredients into an extraordinary vegan soup experience. Don’t let the gorgeous green hue mislead you – this creamy kale soup is a symphony of delectable flavors, underpinned by robust earthy notes. It’s an easy, nutritious recipe that promises to put smiles on everyone’s faces, proving that healthy can truly be delicious. If you’re looking for a pureed vegetable soup – ahem, a clever way to sneak more greens into your diet – then you’re going to want to make this STAT. It’s the perfect combination of creamy kale soup and savory parsnip soup rolled into one – truly the best kind of two-for-one deal out there!

Why This Creamy Vegan Parsnip and Kale Soup is a Must-Try

Beyond its comforting warmth and exquisite taste, this Creamy Vegan Parsnip and Kale Soup stands out as a culinary marvel for several compelling reasons. It’s not just food; it’s nourishment in a bowl, designed to delight your taste buds while fortifying your body. This healthy parsnip soup is designed for maximum flavor and nutrition with minimal effort.

Nutritional Powerhouse: Each spoonful is laden with essential vitamins, minerals, and powerful antioxidants from nutrient-dense kale and fiber-rich parsnips. It’s a fantastic, delicious way to significantly boost your daily vegetable intake, supporting overall well-being and vitality.
Surprisingly Creamy & Naturally Dairy-Free: Achieve a luxuriously smooth and velvety texture without a drop of dairy. The natural starchiness of cooked parsnips, combined with thorough blending, creates an irresistible creaminess that makes this an ideal vegan parsnip soup for everyone, including those with dietary restrictions.
Effortlessly Easy to Prepare: This pureed vegetable soup recipe is designed for simplicity. With straightforward steps and requiring just a few basic kitchen tools like a soup pot and an immersion blender, you’ll find preparing this flavorful dish is a breeze, leaving you more time to savor its deliciousness.
Perfect for Picky Eaters: Its smooth, pureed consistency and perfectly balanced flavors make it an ideal ‘stealth health’ recipe. The taste is so harmonious that even skeptics of green vegetables will often devour this creamy kale soup without realizing the abundance of healthy kale they’re enjoying.
Budget-Friendly & Wholesome: Made with readily available and inexpensive root vegetables and greens, this parsnip and kale soup offers a hearty, satisfying meal for the whole family that won’t break the bank. It’s a smart choice for your wallet and your well-being.
Comfort Food for All Seasons: While undeniably perfect for cold weather, its refreshing flavors and light-yet-filling nature make it suitable year-round. This versatile pureed vegetable soup provides comfort and deliciousness in every season.

Ingredients and Substitutions for Your Healthy Soup

In addition to being soup season, it’s also cold and flu season. As soon as someone comes down with something, everyone suggests soup to help them get better. I’m suggesting this parsnip and kale soup as preventative medicine. Nourishing your body with easily digestible, nutrient-rich foods like this vegan soup provides essential fuel for well-being. Let’s delve into the wholesome ingredients that make this creamy kale soup so special.

A colorful array of raw ingredients for a healthy pureed vegetable soup, including fresh curly kale, crisp celery stalks, sweet parsnips, pungent onion and garlic, earthy turmeric, salt, pepper, and a bottle of maple syrup, laid out on a wooden surface.

Kale: I specifically opted for curly green kale in this recipe, known for its slightly peppery flavor and robust texture which softens beautifully when cooked and blended. However, feel free to experiment with other varieties like purple kale for a splash of color, or lacinato kale (also known as dinosaur kale) for a slightly milder taste. Kale is a true superfood, providing a remarkable source of essential minerals that many diets often lack, including calcium, magnesium, and potassium. As a leafy green, it’s incredibly nutrient-dense – brimming with vitamins A, C, and K, along with ample fiber – all while being remarkably low in calories. It’s not just food; it’s an excellent, sustained source of energy, making this a truly healthy kale soup.
Parsnips: These unsung heroes of the root vegetable world are what give this pureed vegetable soup its signature creaminess, a subtle zest, and a lovely burst of natural sweetness. When cooked, parsnips transform into a soft, velvety consistency that’s ideal for pureeing, eliminating the need for any dairy or heavy creams. Beyond their textural contribution, parsnips are a nutritional powerhouse, low in calories yet high in fiber, vitamin C, and potassium, supporting digestive health and immunity. As far as vegan parsnip recipes go, this parsnip soup is tops on the list of favorites. For those who adore their parsnips roasted, this roasted root veggies recipe is for you!
Celery: Beyond adding a crisp texture when fresh, cooked celery contributes a subtle, savory depth and aroma to the soup base. It’s also rich in antioxidants, helping to create a well-rounded and flavorful foundation for our healthy parsnip and kale soup.
Onions + Garlic: These aromatic staples are the backbone of almost any delicious soup, and this one is no exception. They serve as essential flavor boosters, deepening the savory profile of the pureed vegetable soup. More than just taste, both onions and garlic are renowned for their powerful anti-inflammatory properties, aid in healthy digestion, and provide a significant boost to your immune system, making this vegan soup even more beneficial.
Turmeric: This golden spice is not just for color! Turmeric infuses the soup with a warm, earthy flavor that beautifully complements the other ingredients. Its inclusion is also a nod to its incredible health benefits: it’s a potent anti-inflammatory agent, significantly increases the absorption of powerful antioxidants, strengthens immunity, helps balance hormone levels, and further aids in digestion. A true star in this healthy parsnip soup.
Maple Syrup: While entirely optional, a touch of pure maple syrup can be a game-changer in this recipe. I find it elegantly balances the rustic, earthy flavors of the kale and parsnips, adding a nuanced sweetness that rounds out the overall taste profile. It’s a subtle addition that truly harmonizes the complex flavors of this creamy kale soup, allowing individual preferences to shine.
Veggie Broth: The quality of your broth significantly impacts the final taste of your soup. It’s incredibly easy to make your own with this vegetable broth recipe, and I highly recommend it! I often prepare large batches and store them in the freezer, ensuring I’m always ready to whip up a fresh pot of pureed vegetable soup. If you opt for store-bought broth, always scrutinize the ingredients list to choose the healthiest option, preferably low in sodium and free from artificial additives. In a pinch, my vegetable bouillon offers a quick and delicious homemade broth solution in just minutes. Using good quality vegetable broth ensures your parsnip and kale soup is bursting with natural flavor.

Why You’ll Love This Creamy Pureed Vegetable Soup

A pristine white bowl brimming with velvety pureed kale soup, artfully garnished with fresh herbs and a dash of red pepper flakes. In the soft-focus background, a small bowl of crunchy homemade kale chips adds a delightful textural element, inviting a warm and comforting meal.

Effortlessly Easy: This parsnip and kale soup recipe is designed for simplicity. With minimal hands-on time and requiring just a few basic kitchen tools like a soup pot and an immersion blender, you’ll find preparing this creamy vegetable soup is a breeze, leaving you more time to savor it.
Packed with Nutrition: Every spoonful is a testament to healthy eating. This pureed vegetable soup is a nutritional powerhouse, known for its detoxifying properties, immunity-building ingredients, and inflammation-busting benefits. It’s literally loaded with essential vitamins, minerals, and fiber from the kale and parsnips.
Incredibly Creamy (Dairy-Free!): Experience the rich, velvety texture of a gourmet soup, all without a single drop of dairy. The natural starches in the parsnips blend beautifully to create a luxurious, dairy-free creamy kale soup that’s both satisfying and light.
Meal Prep Champion: Life gets busy, and this vegan parsnip soup understands that. It’s exceptionally meal prep friendly – make a large batch when you have time, and store it for later. It freezes beautifully, retaining its exquisite flavor and creamy texture, and reheats like a dream, making healthy eating convenient.
Economical & Satisfying: Enjoy a whole pot of hearty, satisfying, and incredibly nutritious parsnip and kale soup for a fraction of the cost of a single takeout meal. It’s a smart choice for your wallet and your well-being, proving that healthy, delicious food doesn’t have to be expensive.
Unforgettably Tasty: This soup offers a rich and creamy profile with subtle, grounding earthy flavors that are inherently warm and comforting. The natural sweetness of parsnips perfectly complements the slight bitterness of kale, creating a balanced and utterly delicious pureed vegetable soup that you’ll crave again and again.

How to Make This Creamy Vegan Parsnip and Kale Soup

Creating this delightful creamy vegan parsnip and kale soup is a straightforward and rewarding process. Follow these steps to achieve a perfectly smooth, flavorful, and incredibly healthy pureed vegetable soup.

Prepare Your Ingredients: The first step to any successful soup is proper preparation. Begin by thoroughly washing your kale leaves. Carefully remove the tough, woody center stems – these can make the soup fibrous – and tear the remaining tender leaves into smaller, manageable pieces. Next, peel the parsnips using a vegetable peeler, then roughly chop them into uniform chunks. This ensures even cooking.

A rustic wooden board showcasing fresh curly kale with its woody stems carefully removed and placed to the side, ready for tearing into smaller pieces for soup.

A wooden cutting board with a vegetable peeler, showcasing parsnip peels, three perfectly peeled parsnips, and a pile of roughly chopped parsnips alongside a chef's knife, illustrating the preparation process.

Then finely dice your onion and thinly slice the celery. Mince the garlic cloves. Finally, measure out your turmeric, salt, pepper, and maple syrup so everything is ready to go when you start cooking. This “mise en place” approach makes the cooking process much smoother and more enjoyable, ensuring your healthy parsnip soup comes together seamlessly.

A close-up of a kitchen scene with various diced and sliced vegetables, including onions, garlic, and celery, ready to be added to a soup, highlighting the ease of increasing vegetable consumption through soup. — Soup is an easy way to up your consumption of veggies.

2. Sauté the Aromatics: Heat a large soup pot or Dutch oven over medium heat. Add approximately one tablespoon of veggie broth to the pot. Sauté the diced onions and sliced celery until they become translucent and fragrant, which usually takes about 5-7 minutes. If the pot starts to dry out, add another tablespoon of vegetable broth as needed to prevent sticking and ensure the vegetables soften evenly without browning. This step builds the foundational flavor of your parsnip and kale soup.

A blue Dutch oven on a stovetop, gently sautéing thinly sliced celery and diced onions, creating the aromatic base for a healthy parsnip and kale soup.

A close-up view of a blue Dutch oven on the stovetop, where translucent onions and celery are gently sautéing, releasing their aromas and building the flavor foundation of the creamy vegetable soup.

3. Infuse with Spices and Garlic: Once the onions and celery are soft, sprinkle in the turmeric, sea salt, and freshly ground black pepper. Mix these spices thoroughly with the softened vegetables, ensuring they are well coated. The turmeric will release its vibrant color and earthy aroma. Next, stir in the roughly chopped garlic and cook for just about 1 minute until it becomes fragrant. Be careful not to burn the garlic, as this can make it bitter. Continue to add small splashes of broth if the pan becomes too dry. This step is crucial for developing the rich, aromatic profile of your pureed vegetable soup.

A Dutch oven filled with glistening, turmeric-infused sautéed onions and celery, seasoned with salt and pepper, with freshly chopped garlic resting on top, ready to be stirred in.

A close-up of a Dutch oven where fragrant garlic has been stirred into the turmeric-sautéed onions and celery, creating a rich aromatic base for the pureed parsnip and kale soup.

4. Combine Main Vegetables: Now, add the chopped parsnips and torn kale leaves to the pot. Stir everything together vigorously, ensuring that the parsnips and kale are thoroughly coated in the fragrant spice mixture. The kale will look abundant at first, but it will quickly wilt down as it heats, integrating perfectly into the base of this creamy kale soup.

A Dutch oven with a vibrant, orange-hued spice base, topped with chunks of chopped parsnips and a generous bunch of curly kale, preparing for the next stage of soup making.

Wilted kale and tender parsnips mingling with sautéed onions and spices in a Dutch oven, illustrating the vegetables softening before the broth is added for simmering.

5. Simmer to Perfection: Pour in the remaining veggie broth. Bring the mixture to a gentle boil, then immediately reduce the heat to a simmer. Cover the pot and allow the soup to cook for approximately 30 minutes, or until the parsnips are completely tender and the kale has softened considerably. You should be able to easily pierce a parsnip piece with a fork to check for doneness. This simmering process allows all the flavors to meld beautifully, creating a rich base for your pureed vegetable soup, and ensuring the parsnips are soft enough for a smooth puree.

A Dutch oven on the stove, filled with a rich, yellowish-orange broth, cubes of parsnips, and abundant kale, brought to a boil before simmering to create a flavorful soup base.

A vibrant blue Dutch oven simmering on the stovetop, filled with cooked kale and parsnips submerged in a rich orange broth, undergoing the final stages of softening before pureeing into a creamy soup.

6. Puree Until Creamy: Once the vegetables are tender, remove the pot from the heat. Use an immersion blender directly in the pot to puree the soup until it’s completely smooth and creamy. For an exceptionally silky texture, you can carefully transfer the soup in batches to a standard blender or food processor (exercise caution when blending hot liquids). Once your parsnip soup reaches your desired smooth consistency, stir in the maple syrup and return it to a simmer for another 10 minutes. This final simmer allows the flavors to deepen and the maple syrup to fully integrate, creating what I affectionately call the healthy, dairy-free version of cream of kale soup.

An immersion blender actively pureeing a vibrant green vegetable soup directly inside a blue Dutch oven, creating a smooth and creamy texture for the parsnip and kale soup.

A blue Dutch oven on the stovetop, filled with a smooth, pureed green kale and parsnip soup, with a wooden spoon resting inside, indicating a ready-to-serve healthy vegan meal.

7. Serve and Garnish: Ok…..your incredibly delicious and nutritious creamy vegan parsnip and kale soup is now ready! Ladle it into bowls. For an extra touch of flavor and visual appeal, I love to sprinkle mine with fresh herbs like parsley or cilantro and a pinch of crushed red pepper flakes for a subtle kick. This beautiful presentation makes every bowl of your pureed vegetable soup even more inviting!

A blue Dutch oven filled with creamy green kale soup, beautifully garnished with a sprinkle of bright red pepper flakes, showcasing a finished and appetizing pureed vegetable soup.

Debra’s Pro Tips for Your Parsnip and Kale Soup

Three elegant white bowls brimming with creamy green kale soup, artfully arranged alongside a bowl of crispy homemade kale chips and a small dish of crushed red pepper flakes, ready for a delicious and customizable meal. — er. Yum.

Take It On The Go! For a warm and comforting meal away from home, pre-heat your thermos by filling it with boiling water and letting it sit for a few minutes while you heat your parsnip and kale soup. Empty the water, then fill the hot thermos with your freshly heated soup. It will stay wonderfully warm and ready to enjoy for hours, making it a perfect healthy lunch solution.
Customize Your Bowl: Set up a small topping bar! Offer crushed red pepper flakes for those who like a little heat, a small pitcher of maple syrup for anyone wanting to enhance the sweetness, and perhaps some fresh chopped herbs or even our bonus kale chips. This allows everyone to tailor their bowl of creamy kale soup to their preferred flavor palette, making mealtime interactive and fun.
Skip the Salad Spinner for Kale: When preparing your kale for this pureed vegetable soup, there’s absolutely no need to meticulously spin it dry after washing. Since it’s destined for the soup pot where it will be cooked in liquid, a little residual water won’t affect the outcome or the flavor of your delicious soup.
Crockpot Convenience: If you’re hosting a gathering or have family members eating at different times, transfer your finished parsnip and kale soup to a crockpot and set it to the “warm” setting. This keeps the soup perfectly hot without overcooking, allowing everyone to help themselves to a comforting bowl whenever they’re ready, ensuring a warm meal for all.
Kale Substitutions: No kale on hand? Don’t fret! This versatile creamy vegetable soup can also be made with other leafy greens. Fresh spinach is a great alternative for a milder flavor, while Swiss chard or collard greens could offer a slightly different earthy note. Just be sure to remove any tough stems before adding them to the pot to ensure a smooth pureed texture.

Easy Kale Chips (Bonus Recipe)!

Elevate your creamy vegan parsnip and kale soup by pairing it with crunchy, savory kale chips – a delightful bonus recipe that’s incredibly simple to make and adds the perfect textural contrast. They’re fantastic as a healthy snack on their own, but truly shine when crumbled over this pureed vegetable soup. The vibrant color, subtle flavor, and satisfying crunch fit in seamlessly, enhancing every spoonful. Plus, you can easily whip up a batch of these while your parsnip soup is simmering!

A close-up shot of crispy, golden-green kale chips seasoned with salt and garlic powder, perfectly baked and ready to be enjoyed as a healthy snack or soup topping.

Prepare the Kale: Start by thoroughly washing your kale leaves. As with the soup, remove the woody center stems and break the leaves into small, chip-sized pieces. Here’s the crucial step for crispy chips: **THOROUGHLY DRY THE KALE.** If any moisture remains, your kale chips will steam instead of crisp, resulting in a soggy texture. A salad spinner is excellent for this, followed by gently patting dry with a clean kitchen towel to ensure maximum crispiness.
Season and Spread: Spread the dried kale in a single layer onto a large, rimmed baking tray. Drizzle generously with olive oil (or a light spray of cooking oil), then sprinkle evenly with sea salt and garlic powder. For an extra cheesy flavor, a sprinkle of nutritional yeast works wonders! The easiest and most effective way to ensure every piece is coated is to mix it well with your hands, gently massaging the oil and seasonings into the kale.
Bake to Crispy Perfection: Preheat your oven to 300°F (150°C). Bake the seasoned kale for 10 minutes. After 10 minutes, remove the tray, toss the kale well to ensure even cooking and prevent burning, and then return it to the oven for another 10-15 minutes, or until the chips are perfectly crisp and crunchy. Keep a close eye on them during the final minutes, as they can go from crispy to burnt very quickly.
Enjoy Immediately: Crunchy kale chips are best enjoyed fresh out of the oven for optimal crispness. If stored, they tend to lose their crispness due to moisture absorption. Should this happen, simply pop them back into a 325°F (160°C) oven for a few minutes until they’ve dried out and re-crisped. These homemade kale chips are the perfect complement to your pureed parsnip and kale soup.

A pristine white bowl filled with a vibrant green pureed parsnip and kale soup, generously garnished with fresh herbs, crumbled crunchy kale chips, and a touch of red pepper flakes, creating an inviting and healthy meal.

Meal Prep and Storage for Your Vegan Parsnip Soup

SERVE: Serve this vibrant pureed vegetable soup warm, in individual bowls. Garnish generously with fresh herbs (like parsley or chives), a handful of our crunchy homemade kale chips, a pinch of crushed red pepper flakes for a touch of heat, and a small drizzle of maple syrup if you enjoy a hint of extra sweetness.
PREP AHEAD: To save time on busy days, you can wash and chop all your vegetables (kale, parsnips, celery, onion, garlic) in advance. Store each component in separate airtight containers in the refrigerator for up to 2-3 days. When you’re ready, simply follow the cooking instructions for a quick and easy meal. You can also make the entire parsnip and kale soup ahead of time and gently reheat it on the stove when ready to serve.
STORE: Leftover parsnip and kale soup will stay good when stored in an airtight container in the refrigerator for up to 1 week. Its flavors often deepen and improve with time, making it an excellent option for healthy lunches throughout the week.
FREEZE: This healthy parsnip soup freezes beautifully, making it perfect for long-term storage. Allow the soup to cool completely before transferring it to freezer-safe containers. For individual servings, use freezer-safe zip-top bags, laying them flat in the freezer to save space. Alternatively, freeze it in quart-sized mason jars, ensuring you leave at least an inch of headspace at the top to allow for expansion as the soup freezes, preventing the glass from cracking. Thaw overnight in the refrigerator or gently reheat from frozen on the stove for a quick and nutritious meal.

More Delightful Pureed Vegetable Soup Recipes

Zucchini Soup Recipe
Vegan Carrot Ginger Soup
Leek Soup without Potatoes
Easy Vegan Butternut Squash Soup

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📖 Recipe

Parsnip and Kale Soup

Author: Debra Klein

A healthy parsnip soup that’s blended with kale for a super nutritious and tasty plant-based creamy vegetable soup. You’ll love how easy this vegan parsnip and kale soup is to make with simple, wholesome ingredients, offering comforting flavors and a rich, smooth texture.

4.77 from 38 votes

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Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Course Soup

Cuisine American

Servings 8 servings

Calories 184 kcal

Equipment

Hand blender

Ingredients

▢ 1 large onion diced
▢ 2 stalks celery thinly sliced
▢ 1 Tablespoon turmeric
▢ ½ teaspoon coarse sea salt
▢ ½ teaspoon freshly ground black pepper
▢ 4 cloves garlic roughly chopped
▢ 1 1 lb. parsnips peeled and chopped
▢ 1 bunch curly kale woody stems removed, torn into pieces.
▢ 8 cups veggie broth or combo water and broth
▢ 2 Tablespoons maple syrup**

Instructions

Heat a large soup pot or Dutch oven over medium heat. Add in 2 Tablespoons of the veggie broth and sauté diced onions and sliced celery until translucent, about 5-7 minutes. Add more veggie broth if needed to prevent sticking.
Sprinkle on turmeric, salt, and pepper and mix well. If the pan becomes dry, drizzle in 1-2 Tablespoons more vegetable broth. Now add the garlic, and cook for 1-2 minutes, stirring constantly so it doesn’t burn, until fragrant.
Add chopped parsnips, torn kale, and the remaining broth to the pot. Bring to a boil, then reduce heat to a gentle simmer, cover, and cook for 25-30 minutes, or until parsnips are tender and kale has softened considerably.
Use an immersion blender to puree the soup until completely smooth and creamy. Stir in the maple syrup and simmer for an additional 10 minutes to allow flavors to meld. Taste for seasoning, adding more salt and pepper as needed for perfect balance.
Serve warm, garnished with fresh herbs and crushed red pepper flakes if desired. Enjoy your delicious and healthy creamy vegan parsnip and kale soup!

Video

Notes

KALE: For the best pureed texture in your creamy kale soup, wash kale well, remove woody center stems, and tear into smaller pieces. There’s no need to dry completely before adding to the pot.

MAPLE SYRUP: This is optional. I find it perfectly balances the earthy taste of the kale and the subtle sharpness of the parsnips. Start with 1 Tablespoon and taste, adjusting to your preference. Alternatively, omit it from the main recipe and offer a small pitcher of maple syrup at the table for individual customization.

OPTIONAL CRISPY KALE CHIPS: To make a delightful garnish for your parsnip and kale soup, use 1 bunch curly kale. Wash, remove woody stems, and tear into pieces. **DRY THE KALE REALLY WELL** to ensure crispiness. Drizzle with olive oil, sprinkle with sea salt and garlic powder, then bake in a 300°F oven for 10 minutes. Toss, and bake for 10 more minutes until crisp. Crumble and sprinkle into the soup just before serving.

Nutrition

Serving: 1bowlCalories: 184kcalCarbohydrates: 32gProtein: 8gFat: 1gPolyunsaturated Fat: 1gCholesterol: 2mgSodium: 300mgFiber: 10gSugar: 12g

Note

The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.

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