This simple clean eating parsnip soup recipe is perfect for the cold and stormy season. The classic winter vegetable is healthy and very easy to prepare. You can serve the soup as starter or use it as main dish with slices of whole grain bread – something we enjoy on chilly Saturdays. Beside of the simple soup recipe I will also share with you an easy trick how to distinguish parsnips from parsley roots.
I admit that I learned about parsnips only when I stumbled over them in my vegetable subscription box some years ago. I really had no idea what to do with this strange root. Curious as I am, I did a research and learned some easy ways, how I can use it.
In case you don’t have a clou about them – here comes a small explanation. Parsnips are easy digestible root vegetables that resemble carrots. Back in the Roman Empire they used to be a staple and one of the most popular root veggies.
This ancient food is perfect suitable for soups and mashed parsnip recipes. But you can also use it for salads or chips. Parsnips have a sweetish, slightly nutty taste like a combination of carrots, celery and parsley roots. They count among the few vegetable types that taste milder and sweeter with the first frost.
As winter vegetables they are available fresh on the market from October until early spring.
Parsnips versus parsley roots
Parsnips and parsley roots are often confused. Both have a cream white root – similar in appearance. The parsley root is often a bit thinner. The most remarkable “key differentiator” however is, that parsley roots usually come with the typical parsley herbs, parsnips don’t have.
Hint: The fatter the parsnip root the softer its pulp.
How to cook parsnips?
Peeled parsnips, cut in small chunks, can be cooked in some water within 20 minutes. Tender parsnips can be used with its vitamin and mineral rich peel.
Some people prefer to steam parsnips and serve them as side dish. Others bake bread and cakes with these underground taproots. You can eat them even as raw food, grated into a salad. My favorite recipe with parsnips however is the here presented parsnip soup recipe.
Clean Eating Parsnip Soup Recipe
Potatoes and parsnips are the base for this creamy soul food. Check out below the clean eating parsnip soup recipe.
- 14 oz./400 g parsnips in chunks
- 7 oz./200 g potatoes in cubes
- 2 medium onions, diced
- 27 oz./800 ml vegetable broth
- 2 tablespoons rapeseed oil
- 1 tablespoon lemon juice
- 7 oz./200 g cream (or milk for a leaner version)
- some nutmeg, freshly grinded
- some parsley, hacked
- salt, pepper
- Heat rapeseed oil in a large saucepan.
- Add onions and gently fry for three minutes, until onions turn clear.
- Add parsnip chunks and potato cubes and let it steam for another minute.
- Pour vegetable broth into the saucepan and let it come to a boil.
- Reduce heat to simmer. Cover and cook for 20 minutes or until the potatoes are soft.
- Remove from heat.
- Stir in parsley and cream (or milk) and blend with a hand mixer.
- Season with lemon juice, salt and pepper.
- Let it simmer again at low heat for 5 minutes (but do not boil).
- Garnish with some parsley.
- Tip: you could also garnish with some sunflower seeds
- For best bioavailability serve it with slices of whole grain bread
Health benefits of parsnips
Calories in parsnips are negligible and yet their complex carbohydrates with soluble and insoluble dietary fiber provide them with a high satiation effect.
In fact parsnips are one of the most impressing vegetables when it comes to their fiber to calorie ratio. 100 grams of these root vegetables contain whopping 4.9 grams and only 75 calories!
We all know that adequate fiber in the diet also helps with obesity and constipation conditions. For more “ballast” information check out my top 100 high fiber foods.
In addition parsnips are rich in vitamin B, vitamin C and minerals like potassium. Potassium is an essential component of cell and body fluids that aids controlling blood pressure and heart rate by countering effects of sodium.
By the way, parsnip is a wonderful first food for babies.
Your clean eating parsnip soup recipe
Now it’s your turn! Share with us your favorite parsnip (soup) recipe in the comment section below!