Creamy Parsnip Soup with Roasted Garlic - From My Bowl (2024)

by Caitlin Shoemaker

updated on

GFGluten FreeGRGrain FreeNFNut FreeVVegan

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This sheet pan Creamy Parsnip Soup has layers of flavor thanks to oven roasted garlic, onion, and parsnips! Naturally vegan and so delicious.

Celebrate parsnip season with this delicious and creamyParsnip Soup!This cozy and healthy soup is packed withflavor, mostly hands-off, and naturally plant-based thanks to a few simple tricks.

Creamy Parsnip Soup with Roasted Garlic - From My Bowl (2)

Parsnips are aroot vegetableclosely related tocarrotsand parsley – and kind oftastelike a combination of the two! They also look like whitecarrotsif you ask me 😉

Parsnips are native to Eurasia, but are grown and found in most grocery stores in the US as well. Their harvesting season is from fall to early spring, but they tend to become less flavorful towards the end of their season.

Look for medium sized parsnips at your grocery store – the larger parsnips can sometimes have a thick woody core that is not edible and needs to be removed. A lot of the parsnipflavoris close to the skin, so I recommend scrubbing your parsnips well instead of peeling them! If you do choose to peel them, try to peel them thinly.


You only need a few simpleingredientsto make this healthy andcreamy soup!

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Parsnips are naturally sweet but kind of fibrous, so we’ll up the creamy mouthfeel with starchypotatoesand some soaked cashews – no need forheavy cream! Tangy lemon juice cuts through thesweetnessof the roastedvegetables, andvegetablebroththins everything out!

You’ll only need about 1pound parsnipsfor thisrecipe, but if you bought extra you can also make thesePerfect Roasted Parsnips with Gremolata🙂


Creamy Parsnip Soup with Roasted Garlic - From My Bowl (4)

Thiscreamy soupcomes togetheralmost entirely in theoven– yep that’s right, no need tosimmer,boil, or stand over a hotpot! Roasting thevegetablescreates more depth offlavorand complements the subtly sweetflavorof the parsnips.

  1. Preparethe veggies, then toss on a sheet tray with oil,salt, and pepper
  2. Roastuntiltenderand golden
  3. Pureethe soup in ablender, until smooth and creamy.
  4. Pour thepureed soupinto servingbowls, thengarnishand serve!

Creamy Parsnip Soup with Roasted Garlic - From My Bowl (5)

See Also

I like to top my soup with some freshly chopped parsley and a drizzle ofolive oil, but some croutons or even parsnip chips would also be great! I like my soup on thevery thickside, but if you prefer yours to be thinner you can always add more water orvegetablebroth.


  • Is there a substitute for cashews?You can make this recipe nut free by omitting the cashews, and replacing the water with a creamy plant-based milk of your choice! If you don’t have a high-speed blender, you can also use 1/4 cup of creamy cashew butter (or tahini for nut free!)
  • What should I serve this with?Thisrecipeworks great as an appetizer or starter, but you can also serve it as a main course. I’d recommend serving it with some plant protein like myCrispy Tofu, or you can alsostirin some white beans or chickpeas after youpureethe soup too.
  • Can I add morespices?Absolutely! I strongly recommend using the recommended rosemary, and you could also add a few sprigs ofthymeas well. Smoked paprika could also be a nice touch 🙂

Creamy Parsnip Soup with Roasted Garlic - From My Bowl (6)

If you’re looking for moresoup recipes, you’ll also love thisVeganPotatoLeekSoup, thisVegan Zuppa Toscana, and thisOnePotVegan Lasagna Soup!

Finally, if you make thisrecipeand decide to share it onFacebookorInstagram, don’t forget to tag me@FromMyBowl+ #FromMyBowl! I love seeing your delicious recreations 🙂


Creamy Parsnip Soup with Roasted Garlic - From My Bowl (7)

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★★★★★5 from 3 reviews

This sheet pan Creamy Parsnip Soup has layers of flavor thanks to oven roasted garlic, onion, parsnips, and potatoes! It’s naturally dairy-free, vegan, and delicious.

  • Author: Caitlin Shoemaker
  • Prep Time: 10 Minutes
  • Cook Time: 40 Minutes
  • Total Time: 50 minutes
  • Yield: Serves 4 to 6 1x
  • Category: Soup
  • Method: Oven
  • Cuisine: American
  • Diet: Vegan



  • 1/2 cup (70 g) cashews
  • 1 head garlic
  • Olive oil, for drizzling
  • 1 lb. (450 g) parsnips, ends trimmed and cut in half*
  • 1 lb. (450 g) gold potatoes, quartered
  • ½ yellow onion, cut in half
  • 1 tablespoon fresh rosemary (optional, but recommended)
  • Salt and black pepper, to taste
  • 2 cups (473 ml) vegetable stock
  • 23 cups (473-710 ml) water
  • Juice of 1/2 lemon
  • Optional toppings: parsley, olive oil, croutons, etc.


  1. Prep: Preheat the oven to 425F and set a baking sheet aside. Place the cashews in a medium bowl and cover with boiling (or very hot) water. Let soak while the vegetables roast in the oven.
  2. Vegetables: Cut the top 1/4” off of the head of garlic to expose most of the cloves. Place on a sheet of aluminum foil, then drizzle with oil and wrap it up to seal it tightly. Add the parsnips, potatoes, and onion to the baking sheet and drizzle with oil, salt, pepper, and rosemary, if using. Use your hands to toss them until evenly coated, then spread them out evenly on the baking sheet. Add the foil-wrapped garlic to the baking sheet as well.
  3. Roast: Place the baking sheet on the top rack of the oven and roast for 35 to 40 minutes, until the vegetables are golden and tender.
  4. Blend: Use tongs to transfer the roasted vegetables to a blender. Carefully unwrap the garlic and squeeze the tender cloves into the blender. Drain the cashews, then add them to the blender along with the vegetable broth and water. (Note:I used an 8-cup blender, but if yours is smaller you may need to work in batches).Blend until smooth and creamy; add more salt and pepper to taste, if necessary.
  5. Serve: transfer the soup to a large pot or large saucepan, then stir in the lemon juice (you can also just mix the lemon juice in the blender, but I find the soup easier to serve from a pot). Divide into serving bowls, top as desired, and serve warm. Leftovers will keep in the refrigerator for up to 5 days, or can be frozen for up to 2 months.


  • Nut Free: use 1/4 cup of tahini in place of the cashews, or replace the water with a creamy plant-based milk of your choice!

Keywords: vegan parsnip soup, parsnip potato soup

Creamy Parsnip Soup with Roasted Garlic - From My Bowl (2024)


What do parsnips do for your body? ›

Acts as an antioxidant and anti-inflammatory. Helps regulate blood pressure. As a source of vitamin C, parsnips are an immune-defence, helping to fight off infection. May increase levels of serotonin, the brain's feel-good chemical.

Is parsnip soup good for you? ›

Is parsnip soup good for you? Very much so! It is mostly made up of vegetables, spices, and broth. There is a bit of cream to help make the soup that much more delicious, but even the cream can be made from cashews as a healthier option.

How to make parsnip soup less sweet? ›

As for me, here are the common sense lessons learned:

Once this does happen, you can tone down the sweetness by adding spices like cumin, nutmeg or lemon juice. Deviate from the recipe to reduce sweetness. Instead of adding 4 parsnip to the recipe, reduce the number of parsnip by half.

Who should not eat parsnips? ›

Some sensitive people may experience oral allergy syndrome (OAS) and contact dermatitis after they consume parsnip. Rashes or burning sensation in the lips, mouth and throat are some of the symptoms of OAS.

When should you not eat a parsnip? ›

Store in the refrigerator in an unsealed bag for 3+ weeks. If a raw parsnip becomes soft and squishy, this is a sign of rot and it should no longer be eaten.

What are the side effects of parsnip? ›

In some cases, people consuming parsnip for the first time may also experience allergic conditions like dermatitis, bloating, gas, stomach cramps, and food allergy symptoms like burning, itching, and swelling of lips and tongue, redness in the eyes, and breathing difficulty.

Why is my parsnip soup bitter? ›

I recommend peeling parsnips before adding them to recipes like this parsnip soup. If you don't peel them, you'll likely be adding a bitter taste to the soup. Why is my parsnip soup bitter? If you leave the peels on the parsnip, it can cause your soup to taste bitter.

Can you eat parsnips every day? ›

Root vegetables are still fresh whole foods that contain many vitamins and minerals. Eating a variety of them is good for your health. Fung says that, if you're healthy, you can probably eat one serving of root vegetables every day.

How do you thicken parsnip soup? ›

Add flour or cornflour

Put a tablespoon of either into a small bowl and stir in 2-3 tbsp of the soup until you have a smooth mixture. Stir this back into the soup and bring it to a simmer. Cook for a few minutes to allow the starch granules to burst to thicken, and to cook out any flour flavour.

What can I add to soup to make it sweeter? ›

Sugar: A pinch of sugar softens the edges of anything that tastes too sour or harsh (looking at you, tomato-based soups).

What makes parsnips sweet? ›

Stored starches in the parsnip are broken down and converted to sugar, which is why they have that delicious sweetness. This technique is actually the parsnip's defence mechanism against the cold weather because the sugar molecules make the water in the plant cells less likely to freeze.

What do parsnips pair well with? ›

The flavor of parsnips pairs well with other root vegetables, like beets, sweet potatoes, and carrots. They're also delicious with cauliflower, potatoes, and Brussels sprouts. Don't be afraid to roast these parsnips with other veggies of choice for a fiber-rich, delicious side dish.

How do you cook Gordon Ramsay parsnips? ›

Cooking instructions

Heat the olive oil in a large sauté pan, then add the carrots and parsnips and toss to coat in the oil. Add the thyme, cinnamon, star anise and some seasoning. Cook over a medium heat for 15-20 minutes, turning the vegetables frequently, until golden brown and almost cooked through.

What are the side effects of parsnips? ›

In some cases, people consuming parsnip for the first time may also experience allergic conditions like dermatitis, bloating, gas, stomach cramps, and food allergy symptoms like burning, itching, and swelling of lips and tongue, redness in the eyes, and breathing difficulty.

What's healthier carrot or parsnip? ›

Parsnips offer a moderate amount of vitamin K, providing approximately 17% of the recommended daily intake per 100 grams. Carrots, on the other hand, have a lower vitamin K content, with around 2% of the recommended daily intake. Vitamin K is essential for proper blood clotting, helping to prevent excessive bleeding.

Which is healthier, potato or parsnip? ›

Parsnips have received favor as a substitution for potatoes, which is higher in sugar and carbohydrates. But you don't have to be counting your carbs to enjoy parsnips! They are a flavorful addition to any meal and worthy of being an attention-grabbing vegetable.

What toxins are in parsnips? ›

Toxicity. Wild parsnip may have chemicals called furanocoumarins. These chemicals can cause severe sunburn (photosensitivity) in people and animals that eat them and become exposed to UV light (sunlight). Sunburn occurs after ingestion when furanocoumarins are in the blood vessels just below the skin.

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