30 Minute Creamy Parsnip Soup
This 30 minute roasted parsnip soup will blow you away: it has a silky texture, with hints of miso and ginger, and it is so easy to make because it comes together in the blender. It’s vegan – but no one will know! – gluten free, and even low FODMAP for sensitive tummies.
Okay, what is the most underappreciated vegetable, and why is it parsnips?
Seriously: I am sharing this recipe in clear defiance of the internet and how few people are looking for parsnip recipes online, because these nutrient-dense root veggies have a lot of sass and deserve a bigger role in your recipes (and your life!).
And this creamy roast parsnip soup with just the right hint of miso and ginger makes it easy – and SO delicious!
As a dietitian, I’m all about plant-based recipes that make it easy to diversify your intake of plants…whether it’s showing you how celeriac makes the most delicious whole food plant-based lasagna, or how you can turn the humble parsnip into an easy blended vegan soup that has the texture of an actual cloud that will win over any plant-based skeptics that might show up at your table.
I wanted to set myself a challenge with this recipe: to make a truly delicious low FODMAP soup that anyone would love…even if they don’t know what the heck a low FODMAP diet is.
Because making a good soup without any celery, garlic or onions isn’t easy. But my LoFO family deserves a good soup. (if you need even more low FODMAP recipes, check out my book Good For Your Gut!)
And then to make that soup in 30 minutes, mostly in the blender? Well, I’m not one to brag but this recipe will change your mind about what healthy plant-based eating can be.
Plus, I’m also a
perpetually haphazard novice gardener, and parsnips are so easy to grow that I have a clear bias in wanting to support the vegetable that never fails me come harvest time.
Sound good? Then let’s get cooking…
Gather your ingredients to make this cozy vegan parsnip soup
This soup is WAY more than the sum of its parts: just 7 ingredients (plus oil and salt) become the silkiest, cloud-like soup that tastes decadent and is actually incredibly nourishing.
- Parsnips: carrots’ under-appreciated, slightly edgy cousin. Parsnips are a great winter and early spring vegetable when the root cellars are looking thin.
- Hemp hearts: hemp hearts (hulled hemp seeds) are one of my favourite plant-based ingredients because they are naturally high in plant-based protein and omega 3 fatty acids. Plus, they blend up super smooth to create homemade hemp milk (which if you have some lying around you can use it up in this recipe).
- Ginger: ginger is a wonderful gut-friendly food; this rhizome acts as a pro-kinetic, meaning that it helps encourage the natural movement of the gut making it wonderful for anyone with sluggish digestion. It also adds a bit of an edge, without garlic or onion.
- Miso: I use shiro miso, also known as white miso, for this soup because it has a mild flavour that won’t overpower the parsnips but adds plenty of umami so you don’t need any vegetable broth here. To preserve the benefits of this fermented food, we add it at the end so it doesn’t get too hot.
- Sesame oil: I mean toasted sesame oil here, which lends a rich, nutty flavour that adds a bit of complexity to the soup.
- Rice vinegar: Acids are crucial to creating bright, balanced flavours. I chose rice vinegar here for its mild taste. Don’t have any? Try an equal amount of lemon or lime juice.
- Green onions: It’s a garnish…but also enhances the flavour! The dark green parts of scallions (green onions) are low FODMAP, and add a nice splash of colour and flavour to this dish.
FAQ: do you have to peel parsnips for soup?
You do not need to peel your parsnips! I’m
a very lazy cook very committed to reducing food waste and increasing nutrition so I don’t peel anything I don’t have to…not carrots, not potatoes and not parsnips. Just give your parsnips a good scrub with a vegetable brush or scrubby cloth and you’re done.
How to make this easy roast parsnip soup
Yes, you can make delicious vegan parsnip soup from scratch in just 30 minutes and with very little hands-on effort, thanks to the magic of roasting and a good strong blender. Roasting mellows the flavour of parsnips and brings out their natural sweetness. This is a great recipe for even a novice cook!
Step One: roast the parsnips. You want to cut the parsnips into not-too-big slices so they roast quickly, about 1/2 inch (1 cm) will do it. I halve the larger part of the root before slicing. Then toss with oil and salt and roast 15-18 minutes. They should be fork-tender and browned on the underside.
Step Two: blend the soup. Add the roasted parsnips, water, hemp hearts, sesame oil and ginger to a blender and blend on the soup setting until steaming, usually on level 10 for about 4-5 minutes. Once steaming, add the miso and vinegar and blend for 30 seconds more on high.
Now, you’re ready to serve: pour the soup into bowls, drizzle with a bit more sesame oil and sprinkle with some green onions if you like.
That’s it. Like maybe the easiest soup you’ll ever make…but it also feels special enough to serve guests, since the recipe serves four!
Good reasons to eat more parsnips
It’s time you give these root veggies another look! In addition to being budget-friendly and adding that all-important plant diversity to our lives, parsnips have plenty of nutrition benefits to offer.
Parsnips are high in fiber: 1 cup of sliced parsnips contains about 5 grams of fibre to help support digestion.
Parsnips contain plenty of skin-friendly nutrients, like about 25% of your daily intake of vitamin C (critical for collagen production) and about 10% of your vitamin E needs.
Parsnips also contain vitamin K, an anti-inflammatory vitamin supportive of normal blood clotting and folate, which is important for red blood cells and the nervous system.
Parsnips even contain smaller amounts of gut- and immune-boosting zinc as well as magnesium and calcium.
Tips, tricks and suggestions
- If you do not have a high-speed blender that blends hot enough to heat up your soup, simply warm the blended soup in a nonstick pot gently over medium-low heat until just steaming. Stir often so it doesn’t burn on the bottom.
- This soup would also be delicious topped with some homemade croutons or my spicy sriracha pumpkin seeds if you are not eating low FODMAP right now.
- This soup keeps well in an airtight container in the fridge for up to 3 days. Warm in the microwave or using the instructions above, with a splash of water to loosen it up.
- If you are not low FODMAP, this soup is delicious with roasted onion: just slice a small yellow onion into ½ inch (1 cm) slices and place on the baking sheet with the parsnips.
More easy vegan soup recipes
- Creamy Curried Lentil Tomato and Coconut Soup
- Hearty Mushroom & Barley Soup (Vegan)
- Easy Lentil Vegetable Soup Recipe
- Roasted Tomato Soup with Sunflower Fennel Gremolata
30 Minute Creamy Parsnip Soup
- 1 pound parsnips, well-scrubbed, ends trimmed
- 2 tablespoons avocado oil, or extra virgin olive oil
- ½ teaspoon salt
- 3 cups water
- ½ cup hemp hearts
- 1 inch piece fresh ginger, peeled (or more!)
- 2 teaspoons sesame oil, plus more for serving
- ¼ cup shiro miso
- 1 teaspoon rice vinegar
For serving, optional
- 1 bunch green onions, dark green tops only, thinly sliced
- 2 cups croutons
- High Speed Blender
- Preheat oven to 425° Fahrenheit (220° Celsius). Prepare a large rimmed baking sheet with a piece of parchment.
- Toss the parsnips with oil and salt on the baking sheet and roast for 15-18 minutes, until the parsnips are fork tender and golden in places. Remove from heat and let cool a minute.
- To a high speed blender, add roasted parsnips, along with water, hemp, ginger and sesame oil and blend on the soup or heat setting until silky smooth and hot (about 4-5 minutes at level 10). Add miso and rice vinegar, blend for 1 more minute.
- Taste, add salt as needed and thin texture a bit of water if desired. Serve with a drizzle of sesame oil and some sliced green onion tops.
- Leftovers can be stored in an airtight container for up to 3 days. To reheat, add a splash of water and heat in a pot over medium-low heat until just steaming, stirring often so it doesn't burn.