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Vegan Parsnip Apple Carrot Soup With Garam Masala
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.
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Ingredients
- 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
Equipment
Instructions
- 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.
Notes
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.
Nutrition Information:
Calories: 198kcal (10%)Carbohydrates: 40g (13%)Protein: 3g (6%)Fat: 5g (8%)Saturated Fat: 1g (5%)Polyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 1172mg (49%)Potassium: 733mg (21%)Fiber: 10g (40%)Sugar: 14g (16%)Vitamin A: 3275IU (66%)Vitamin C: 35mg (42%)Calcium: 87mg (9%)Iron: 2mg (11%)
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.
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