Roasted Parsnip Soup – Health Benefits, Recipes and More

Parsnips are a kind of root vegetable, which has been cultivated and consumed across the globe for thousands of years. This root vegetable is related to other veggies like parsley roots and carrots. Parsnips have cream-colored, long tuberous roots with a slightly nutty, sweet flavor.

Parsnips can be roasted, mashed, baked, sautéed, grilled, fried, or boiled. They add a rich flavor to dishes, especially in stews, soups, gratins, purees, and casseroles.

Along with bringing a unique taste to any dish, parsnips are very nutritious. So, this root vegetable has been associated with lots of health benefits. Before exploring roasted parsnip soup recipes, let’s find out the health benefits of parsnips.


Nutritional Value

So, parsnips are a great source of lots of significant nutrients, featuring a good dose of vitamins, minerals, and fiber into every serving. Particularly, parsnips are packed with Vitamin K, Vitamin C, folate, and other significant micronutrients. One serving(133 gm) of parsnips, includes:

  • 100 Calories
  • 24 gm Carbs
  • 6.5 gm Fiber
  • 1.5 gm Protein
  • 0.5 gm Fat
  • 25% (RDI) Vitamin K
  • 25% (RDI) Vitamin C
  • 13% (RDI) Vitamin E
  • 7% (RDI) Vitamin B6
  • 22% (RDI) Folate
  • 10% (RDI) Thiamine
  • 10% (RDI) Magnesium
  • 8% (RDI) Phosphorus
  • 7% (RDI) Zinc

Additionally, parsnips comprise iron, riboflavin, and calcium in very small amounts. So, if you want to increase the intake of folate, vitamin K, vitamin C, and other micronutrients, this vegetable is what you need to eat.

Health Benefits of Eating Parsnips

roasted parsnip soup

Prevent chronic conditions

Along with being nutrition, parsnips even supply various antioxidants. Antioxidants decrease cell damage and prevent oxidative stress. If you increase the intake of these health-promoting compounds, it may protect against chronic conditions like heart disease, diabetes, and cancer. Particularly, parsnips are packed with vitamin C, which makes a powerful antioxidant.

Promote regularity

Parsnips are packed with insoluble and soluble fiber and thus, optimize digestive health. Increasing the intake of fiber also aids in treating digestive issues like diverticulitis, intestinal ulcers, hemorrhoids, and gastroesophageal reflux disease.

Fiber also regulates blood sugar levels, reduces cholesterol levels, decreases inflammation markers, and lowers blood pressure.

Aid Weight Loss

Parsnips are great to add to a healthy weight loss diet. It makes you feel fuller for longer, which reduces food intake and your appetite. Also, this root veggie has high water content.

Support Immune Function

As parsnips are packed with vitamin C that is helpful in the proper functioning of the immune system. Vitamin C may help in decreasing symptoms of the common cold and respiratory tract infections. Also, it aids in treating and preventing other health conditions like diarrhea, malaria, and pneumonia.

How to Make Roasted Parsnip Soup in Two Ways

Parsnips can easily be swapped in for other root vegetables in your recipes, including potatoes, carrots, rutabagas, and turnips. Some of the interesting ways to have parsnips are:

  • Combine these veggies with lentils and mushrooms for making a shepherd’s pie
  • Mash parsnips and combine with herbs and lemon
  • Prepare a gratin with other ingredients like cumin, turmeric, and feta
  • Bake sliced parsnips in an over for making veggie crisps
  • Toss them along with carrots, spices, and olive oil

Now, let’s find out some amazing ways to make parsnip soup at home.

Carrot and Parsnip Soup

This healthy soup is both sweet and earthy in flavor. Not just delicious, but this carrot and parsnip soup is also packed with fiber and enough protein from the quinoa. This soup is gluten-free and vegetarian.


  • Coconut Oil (1 tablespoon)
  • Onion (1, chopped)
  • Shallot (1, chopped finely)
  • Minced garlic (1 teaspoon)
  • Parsnips (½ lb., peeled and chopped)
  • Water or vegetable broth (5 cups)
  • Uncooked quinoa (1/3 cup, rinsed and drained)
  • Fresh thyme (1 teaspoon)
  • Sage leaves (3, finely chopped)
  • Cumin (1 teaspoon)
  • Turmeric (¼ teaspoon)
  • Cayenne pepper (sprinkle)
  • Ground black pepper (to taste)
  • Sea salt (to taste)
  • Miso paste (1 tablespoon, dissolved in 1 tbsp warm water)
  • Scallions (to garnish)
  • Gruyere cheese (1 ounce) (optional)


  • In a large pot, heat oil on medium flame. Add the onion, garlic, and shallot to it and saute for around 5-7 minutes until onions turn translucent.
  • Now, put in all the spices and herbs to the pot and keep stirring.
  • Add parsnip, quinoa, and carrots to the pot. Then, add water or vegetable broth. Bring it to a boil. Cook for another 20-40 minutes on simmer until all the vegetables become tender.
  • Remove the pot from heat and let it cool down a bit for 3-5 minutes. With an immersion blender, blend the pot’s contents until you reach a smooth consistency. If there is no immersion blender, use a blender for blending the soup.
  • Now, put the dissolved miso into the soup. This adds an amazing flavor to the soup. If there is no miso, you can add sea salt.
  • Serve the soup immediately after garnishing with shredded gruyere cheese and scallions.

Roasted Garlic and Parsnip Soup

This healthy soup has goodness of parsnips and garlic. The vegan cream makes it more tempting and creamier. Now. Let’s see how to make this roasted parsnip soup vegan!


  • Parsnips (1 kg)
  • Garlic (1 head, around 10 cloves)
  • Dried/fresh rosemary (1 tablespoon)
  • Maple syrup (2 tablespoons)
  • Onions (3, large)
  • Vegetable stock (1.5 liters)
  • Lemon (1)
  • Toasted seeds (to garnish)
  • Vegan cream (to garnish)


  • First, pre-heat your oven to 350F/180C.
  • Wash your parsnips and cut them into 2cm chunks. Then, peel the garlic and keep it with parsnips in the roasting tin. Drizzle some oil, maple syrup, pepper, salt, and rosemary. Place it in the pre-heated oven for around 15-20 minutes.
  • Slice the onions and place them in a pan with some oil on low flame. Now, cook for around 15-20 minutes and stir occasionally. Let the onions turn tender and caramelize.
  • In another heavy bottom pan, put in the roasted parsnips, garlic, caramelized onions, and vegetable stock. With a hand blender, blend the mixture until smooth. You can even use a blender. Add more water if you want a thin consistency.
  • Now, serve and garnish with toasted seeds and vegan cream.

Pro Tip:

Use one vegetable stock cube for about 1.5 liters of water.

Watch this video to check out another parsnip soup recipe.


So, parsnips are a kind of root vegetable, closely linked to parsley root and carrots. These vegetables are rich in antioxidants and various important nutrients that may enhance immunity, digestive health, and help weight loss. The best thing about parsnips is that they are simple to prepare. They have an earthy, sweet taste that goes well with various recipes, which make a perfect addition to a balanced, healthy diet.

Now, you should try out these roasted parsnip soup recipes. These recipes are so easy to follow. Make healthy, delicious soup for your family and enjoy! If you are still confused about anything, write to us in the comment section below.

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