parsnip

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Parsnip and Leek Soup

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This soup is so simple to make - you only need a few ingredients, but it is packed with flavor! It’s perfect as a first course at dinner or for a cozy, comforting lunch. You can really substitute any roasted root vegetable here - or you can get creative and try a combination, like parsnip and carrot or celery root. If you’re feeling extra adventurous, try adding in some herbs like rosemary or thyme! TIP: Roast the veggies well in advance if you’re short on time. Whenever I have a free 10 minutes these days, I will roast my vegetables for that night’s dinner or for soups - then everything else can come together so quickly :)

Ingredients:

  • 8-10 medium-sized parsnips, peeled and cut into matchsticks

  • 3 leeks, cleaned, white and pale green parts only, sliced lengthwise and then into 1/4-inch slices

  • 1/2 yellow onion, diced

  • 4 cups chicken broth

  • 3 tbsp olive oil

  • Salt and pepper to taste

Directions:

  • Preheat oven to 400 degrees F

  • Toss parsnips with 2 tbsp olive oil and salt and pepper. Roast on a baking sheet for 30-35 minutes or until easily pierced with a fork.

  • Meanwhile, sauté the leeks and onion over medium heat with the remaining olive oil and a pinch of salt. Stir frequently and cook until tender, around 8-10 minutes.

  • Add roast parsnips, cooked leeks and onions, and chicken broth to a blender and blend until smooth. If needed, add in water or more chicken broth to thin out the soup. 

Roasted Winter Root Vegetable Soup

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I love roasting root vegetables because their natural sugars begin to carmelize and they taste so sweet and satisfying. Plus, they are excellent sources of complex carbs, antioxidants, fiber, and tons of vitamins and minerals. In Ayurvedic tradition, root vegetables are thought to have grounding properties and can help us feel rooted and balanced in our lives. This root vegetable soup is warming and nourishing and a perfect way to try some new winter vegetables like turnips and rutabagas.

Ingredients

(serves 4)

  • 1 large sweet potato, peeled and cut into ¾ inch cubes

  • 3 parsnips peeled and cut into ¾  inch pieces

  • 3 carrots peeled and cut into ¾  inch pieces

  • 2 rutabagas or turnips, peeled and cut into ¾  inch pieces

  • 1 yellow onion, diced

  • 4 cloves of garlic, minced

  • 2 tablespoons of avocado oil

  • 1 tbsp coconut oil (or olive oil)

  • 4 cups vegetable stock

  • Salt and pepper to taste

  • 1 tbsp diced fresh rosemary

  • ¼ cup toasted pumpkin seeds (for garnish)

NOTE: Feel free to swap around the winter veggies - try adding in celery root, different kinds of squash, etc… 

Directions:

  • Preheat oven to 425 degrees Fahrenheit. 

  • In a large mixing bowl, mix the root vegetables with avocado oil, salt and pepper. Divide them evenly on two large baking sheets. Place both baking sheets in the oven and roast for about 35-40 minutes, tossing the vegetables 20 minutes in.

  • Heat a large pot over medium heat and add in 1 tbsp of coconut (or olive) oil, onion, garlic, rosemary, and a pinch of salt and pepper. Cook for about 5-7 minutes, stirring often. 

  • Next, add the roasted root vegetables and the vegetable stock to the pot. Bring to a boil and then reduce to a simmer to 10 minutes, stirring occasionally. 

  • Blend the soup using an immersion blender, a blender, or food processor. If it’s too thick, add some water.

  • Garnish with toasted pumpkin seeds.

Parsnip and Cauliflower Mash

This recipe is so simple and delicious. I love it so much, in fact, I have made it 3 times in the past two weeks! It’s perfect when serving a juicy chicken or steak as a hearty, but guilt-free side.

I love parsnips and I only really “discovered” them a few years ago. I used to see them at the supermarket and think they were just ugly, white carrots. Little did I know that this root vegetable would soon become a staple in my kitchen during the winter months due to its sweet and almost nutty flavor, and of course the fact that they contain a wealth of nutrients.

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Ingredients:

  • 4 cups chicken broth

  • 2 cups water

  • 5 medium parsnips

  • 1 medium head cauliflower

  • 2 tablespoons extra-virgin olive oil, more for drizzling

  • ½ tsp salt

  • 1 heaping teaspoon minced rosemary

  • Freshly ground black pepper, to taste

Directions:

  • Peel and chop parsnips into 1 inch chunks

  • Chop cauliflower into florets

  • Bring a large pot of chicken broth and water to a boil

  • Add parsnips and cauliflower and boil for 10-12 minutes or until soft when poked with a fork

  • Strain the parsnips and cauliflower, saving 1 cup of the cooking liquid

  • Use an immersion blender or regular blender to mash the parsnips and cauliflower, adding in some of the cooking liquid to facilitate the blending

  • Add in olive oil, salt, pepper, and rosemary and mix together

Health benefits of Parsnips:

  • Parsnips are rich in potassium, zinc, magnesium, phosphorus, manganese, and iron.

  • They are a great source of folate, which is important especially for women who are pregnant (for the healthy development of child). Folate also promotes the growth of red blood cells and can prevent neurodegenerative diseases.

  • The high levels of potassium in parsnips boosts brain health and in help lower blood pressure

  • They have high amounts of soluble fiber, which aids in digestion and the balancing of blood sugar levels

  • They are high in Vitamin C, which helps boost eye health.

Sources and additional reading: