Crafting a lusciously creamy soup using sweet, earthy parsnips is simpler than you might think. The secret? Uniting aromatic allies like apple, coriander seeds, and garam masala! This vegan Parsnip Apple Carrot Soup is a tantalizing fusion of autumnal flavours that wrap you in cozy comfort.
As a student dietitian, my journey involved not only learning to nourish others but also embracing the art of resourcefulness. One habit that became second nature was transforming ‘almost-gone’ fridge ingredients into delicious soups. This practice wasn’t just about saving money or reducing food waste; it was a creative endeavour that birthed incredible recipes like this Parsnip Apple Soup.
And these inventive adventures in my kitchen inspired an array of delightful soups that have found their way onto the blog. From the Instant Pot Vegan Broccoli Soup that celebrates simplicity to the Easy Tomato Soup with Fennel that boasts aromatic richness, and not forgetting the Chicken Vegetable Soup that’s a comforting bowl of goodness—these recipes are born from a desire to transform humble ingredients into nourishing, heartwarming meals.
This recipe for parsnip soup packs a nutritional punch.
- Apple’s Natural Sweetness: Apple’s inherent sweetness brings not only a delightful taste but also a wealth of antioxidants and dietary fibre, making it a heart smart choice for managing diabetes and supporting improved digestion.
- Parsnips for Antioxidant Power: Parsnips, rich in antioxidants, particularly polyacetylenes, aid in reducing inflammation and supporting a healthy immune system.
- Gut-Nourishing Prebiotics: Parsnips and apple, containing prebiotic fibre, support a healthy gut environment by promoting the growth of beneficial gut bacteria. These prebiotics act as fuel for the good bacteria in the digestive system, supporting digestive health and overall well-being.
The simple yet vibrant ingredients come together to create a flavourful, comforting pot of goodness:
- Olive oil
- Coriander seeds (whole)
- Cumin seeds
- Vegetable stock (no added salt)
- Sea salt
- Garam masala
- Black pepper
- Fresh parsley
How to make it in 5 steps
Crafting this ambrosial soup is an easy journey—let’s explore the steps together in this visual guide.
For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.
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I’d hesitate to swap the parsnips in this recipe. Their unique sweet and earthy flavour is quite distinctive, and finding an exact substitute might alter the soup’s taste significantly.
Tip for the beginner cook
When you’re heating up the spices in oil, keep an eye on the heat! You want it hot enough to get that beautiful aroma from the asafoetida, coriander seeds, and cumin — without burning them and making your soup taste bitter. Once you catch that fragrance, you’re good to proceed to the next step.
Food safe storage
For safe storage, transfer any leftover carrot and parsnip soup into an airtight container and pop it in the fridge. It’ll stay fresh for up to three days — perfect for easy vegan lunches. If the soup thickens a bit more than you like when reheating, just add a splash of water or stock to get it back to your preferred consistency.
If you decide to whip up this parsnip soup recipe, I’d love to hear what you think! Share your thoughts, snap a pic for Instagram, and tag me @DesilicousRD. Your kitchen adventures always bring a smile to my face!
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- 1 tbsp olive oil, extra virgin
- ¼ tsp asafoetida
- 1 tbsp coriander seeds
- 1½ tsp cumin seeds
- 4 parsnips, medium, peeled, diced into medium chunks, 370 g
- 1 apple, large, honey crisp, cut into medium chunks
- 2 carrots, medium, peeled, diced into small chunks, 150 g
- 3 cups vegetable broth, no added salt
- ¾ tsp salt, sea salt
- 1½ tsp garam masala, homemade is best
- ½ tsp black pepper
- ¼ cup parsley leaves, finely chopped for garnish
- Heat olive oil in a pot, then add asafoetida, coriander seeds, and cumin seeds. Sauté until fragrant.
- Add parsnips, apple, carrots and vegetable stock to the pot. Bring to a boil, then cover and simmer on low heat for 15 minutes or until the vegetables are tender.
- Using a hand immersion blender or a regular blender, blitz the mixture until smooth.
- Season the soup with salt, pepper, garam masala and parsley.
Food safe storage
- For safe storage, transfer any leftover carrot and parsnip soup into an airtight container and pop it in the fridge. It’ll stay fresh for up to three days — perfect for easy vegan lunches. If the soup thickens a bit more than you like when reheating, just add a splash of water or stock to get it back to your preferred consistency.
Tip for the beginner cook
- When you’re heating up the spices in oil, keep an eye on the heat! You want it hot enough to get that beautiful aroma from the asafoetida, coriander seeds, and cumin without burning them and making your soup taste bitter. Once you catch that fragrance, you’re good to proceed to the next step.
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.