This healthy carrot and parsnip soup is both earthy and (a tad) sweet in flavor. Not only is it delicious, but it packs a punch of protein from the quinoa, and is full of fiber, too! Vegetarian and gluten-free.
It’s getting chilly here in Richmond. It hasn’t really bothered me because I haven’t been outside much, but this week seemed like a good week for a hearty bowl of soup. Soup sort of screams healing comfort food to me and that’s exactly what I needed…
I didn’t have any pumpkin on hand (shocker… I know), so I rolled with parsnips and added a little quinoa to bump up the protein.
It turned out to be warm, comforting and super delicious. Isaac and I both kept going on and on about how tasty it was the whole time we were eating it.
It’s sweet from the carrots, but not too sweet, and has a great flavor from all the herbs and spices. Quinoa is the perfect addition as it makes the soup a little heartier so that it can be served as a meal, not just an appetizer or side item.
If you make this amazing carrots and parsnip soup, please be sure to leave a comment and star rating below. Your feedback is super helpful for the EBF team and other readers who are thinking about making the recipe.
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This healthy carrot and parsnip soup is both earthy and (a tad) sweet in flavor. Not only is it delicious, but it packs a punch of protein from the quinoa, and is full of fiber, too! Vegetarian and gluten-free.
Ingredients
- 1 Tablespoon coconut oil
- 1 onion, chopped
- 1 shallot, chopped finely
- 1 teaspoon minced garlic
- 1 lb. carrots, peeled and chopped
- 1/2 lb. parsnips, peeled and chopped
- 5 cups of vegetable broth or water
- 1/3 cup uncooked quinoa, rinsed and drained
- 1 teaspoon fresh thyme
- 3 fresh sage leaves, finely chopped
- 1 teaspoon cumin
- 1/4 teaspoon turmeric
- sprinkle of cayenne pepper
- ground black pepper, to taste
- 1 Tablespoon miso paste, dissolved in 1 Tablespoon warm water
- sea salt, to taste
- scallions, as garnish
- 1 ounce gruyere cheese (optional)
Instructions
- In a large stock pot, heat coconut oil on medium heat. Place onion, shallot and garlic into the pot and sauté for about five to seven minutes or until onions are translucent.
- Add herbs and spices (thyme, sage, cumin, turmeric, cayenne pepper and ground pepper) to the pot and stir.
- Add chopped carrots, parsnip and quinoa to the pot. Pour in vegetable broth or water. Bring mixture to a boil. Reduce to simmer and cook for about 20-40 minutes until veggies are tender.
- Remove from heat and let stand 3-5 minutes until cooled slightly. Using an immersion blender, blend the contents of the pot until a smooth even consistency is reached. If you don’t have an immersion blender, you can blend the soup in your blender in small batches.
- Dissolve miso in warm water and stir into the soup. Miso gives the soup a wonderful flavor but if you don’t have miso, simply season the soup with a little sea salt.
- Serve immediately garnished with scallions and shredded gruyere cheese. Enjoy!
Notes
Adapted from Tone It Up’s Carrot and Pumpkin Soup
Nutrition
- Serving Size: 1/4 recipe
- Calories: 421
- Sugar: 14g
- Fat: 14g
- Carbohydrates: 64g
- Fiber: 11g
- Protein: 14g
Seriously so good!
As an update – I had my MRI yesterday and my follow-up appointment with the doc is scheduled for tomorrow. I’m anxious to find out what’s going on with my knee and how long it will take to heal. Hoping for some encouraging news tomorrow!
Have a wonderful Thursday friends. And, don’t’ forget to drink your water – it’s thirsty Thursday!!
Haley @ The Saucy Apple says
November 29, 2012 at 9:16 amThis soup looks so delicious! 🙂
And on a side note, I just started following your blog, and I love it.
Nicole@ livingthesweetlifestl.wordpress.com says
November 29, 2012 at 11:13 amGood luck at the dr tomorrow!
Rachel says
November 29, 2012 at 12:25 pmThis soup sound delicious! I try all your recipes haha I feel we have the same tastes lol Good luck tomorrow! I hope you get some good news 🙂
Lauren says
November 29, 2012 at 2:53 pmThis does sound amazing! I rarely cook carrots but I did make a carrot soup once and LOVED the flavor of it.
Emily @ www.main-eats.com says
November 29, 2012 at 6:21 pmI have never had parsnips…I need to get brave! I also want to try baked parsnip fries!
Sara @ sarasmiles says
November 29, 2012 at 7:35 pmAdding quinoa is a really good idea…I will remember that next time I make my sweet potato and carrot soup. Good luck with the results tomorrow!
Vivianne Hoag says
November 30, 2012 at 11:22 amThis looks like a very tasty and healthy soup! Thanks for sharing. Good luck at your doctor appt. today! I can related. I had knee surgery in 2009.
Mai-Lis @ A Sunshiny Day says
November 30, 2012 at 1:18 pmSo funny, I just made carrot soup this week and added some quinoa to my leftovers. You’re right, it adds a nice hearty texture and some added protein! 🙂
Lydia @HappyHealthyConfident.com says
November 30, 2012 at 3:06 pmYUM! Nuff said 😉
Tabita Green says
November 30, 2012 at 9:00 pmCan’t wait to try this soup! I’m kind of hooked on a Butternut Squash soup with a splash of orange juice right now. Mmmmm…
Katie @ skinnyminniemoves says
December 1, 2012 at 10:22 amI tried making carrot soup before and ruined it! Maybe I will try again 🙂
KathyG says
December 1, 2012 at 10:23 amThis sounds amazing. Too many ingredients for me to do myself, but maybe I can talk someone into doing it and sharing. 🙂
OT, I have been reading your blog forever, and one thing I miss is your meals. I often struggle with what to put with what, or even think of healthy meals when I am rushed or stressed. Maybe take a poll, see if others think this way too, but like all the style blogs that show us how to put that same top with different things to get a totally different style, I’d love more info on mixing and matching easy meals. I think you could be famous for this! Thanks for listening.
Kelly @ Foodie Fiasco says
December 1, 2012 at 10:58 pmMust. make. Is it weird that I want to take a bath in this soup?
Elena says
December 2, 2012 at 11:39 amNice soup, good idea. Will try something like this!
Faiz says
December 3, 2012 at 1:27 amNice you are doing good job keep it up!!
kristy @ the wicked noodle says
December 4, 2012 at 3:40 pmI love it when I make something that is so good I can’t stop saying how good it is the whole time I’m eating it! This is such a pretty soup, too. Can’t wait to try it!
Marianne says
December 20, 2012 at 5:42 pmI love the idea of using miso in soup instead of salt – very interesting, and a great way to use up the miso that always gets pushed to the back of the fridge.
Brittany Mullins says
December 20, 2012 at 5:45 pmMy thoughts exactly! 🙂
Erin says
January 16, 2013 at 6:50 pmWow I just made this soup (with the pumpkin) and it was so so delicious! It was so much better than I thought it would be. Thanks for the wonderful recipe!
Sasha says
February 21, 2013 at 3:38 amFantastic recipe, perfect for these wintery days.
★★★★★
Kim says
March 2, 2013 at 9:20 amThis soup was perfect for finishing up some produce I had from my farm share! It froze well too.
Dan says
April 22, 2013 at 9:39 amFancied making some soup, looked in the fridge and saw I had some oldish parsnips and a bag of carrots. Googled carrot and parsnip soup and this recipe was top of the list. Needless to say I don’t have half the ingredients listed including; coconut oil, miso paste, scallions, shallots, fresh sage and fresh thyme.
Krista says
May 7, 2013 at 7:20 amThis soup looks so delicious. Going to make it today. Thanks for sharing.
Emma says
May 27, 2013 at 10:49 pm4 servings at 208/ serving
Emma says
May 28, 2013 at 12:50 ami made it and got 4 generous servings at roughly 200 cal/serve
Thanks for an amazing recipe by the way!!! Love this blog
x
Lucy @ Food and Games says
August 3, 2013 at 12:39 amI made this and it was fantastic. I didn’t have any miso but it still turned out beautifully. So full of flavour! I looked at quite a few carrot/parsnip soup recipes before settling on this one and I’m so glad. Will definitely make it again.
Brittany Mullins says
August 3, 2013 at 2:57 pmHi Lucy. Thank you so much for trying this recipes. It’s one of my favorites so I’m glad you enjoyed it!
Lindsay says
September 11, 2013 at 12:03 pmdeliciously perfect for a fall day! Made mine in crock pot then pureed w/ hand blender. Really easy and clean!
★★★★★
Geneviève Tardif says
February 15, 2015 at 5:47 pmJust tried this soup and it tasted amazing! So rich! Thanks for sharing.
Brittany Mullins says
February 15, 2015 at 10:47 pmYay! So glad that you liked it. 🙂