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    Home » Recipes » Soups

    Published: Mar 18, 2022 · Modified: Apr 22, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · Leave a Comment

    Parsnip and cauliflower soup

    This parsnip and cauliflower soup is the cosy winter soup you need! With hints of spice from turmeric and ginger, alongside creamy coconut milk, it's packed with flavour. A healthy vegan and gluten free lunch recipe, this vegetable soup is also compliant with Whole 30.

    overhead view of two bowls of parsnip and cauliflower soup on a striped cloth with spoons.

    Soups are just the thing for the colder months, and make for a comfort food lunch or light dinner. Or as an appetizer. Soup is so versatile!

    If your family loves a soup for a weekend lunch then you may also like to see my broccoli and cauliflower soup, asparagus broccoli soup and butternut squash and apple soup. Both flavourful and so healthy too!

    Jump to:
    • Why this recipe is so good
    • Ingredients
    • Variations on the recipe
    • Step by step instructions
    • Recipe tips
    • Which diets are this parsnip soup suitable for?
    • More soup recipes to enjoy
    • Recipe

    Why this recipe is so good

    The best healthy comfort food. Packed with fresh vegetables and spice, this soup is so cosy and so good for you too. It's a win-win situation!

    Versatile. Fancy a more creamy soup? Add a touch more coconut milk. Or love a spicy parsnip soup? Just add a pinch (or more!) of the turmeric and ginger.

    Easy to make. Such a simple recipe, with just a few steps and very little 'hands on' time.

    Ingredients

    Make sure to see the recipe card below for the full list of ingredients, but some notes on a few of them:

    Cauliflower - pick a fresh one! A lot of brown spots can be a sign it's been stored for a while.

    Garlic - this is one of the 'big' flavours of the soup as cauliflower is quite subtle to taste. I suggest three cloves, but add more to taste if you are a garlic lover!

    Turmeric and ground ginger - these both give the soup a kick of spice, but can easily be adjusted to taste preference. Increase or decrease quantities to the level of heat you prefer.

    Variations on the recipe

    As above, adjust the amount of garlic, turmeric and ginger to taste preference.

    The apple cider vinegar is optional, but adds a little tang for those who tolerate vinegar well.

    overhead view of bowls of ingredients for this parsnip and cauliflower soup recipe.

    Step by step instructions

    Making this cauliflower and parsnip soup is very easy, with no complicated steps. All you need is a large pan and an immersion blender or food processor. A tasty winter soup that is ready in less than an hour, making it perfect for a weekend lunch or light dinner.

    overhead process shots for making parsnip cauliflower soup.

    Step 1

    In a large pan, fry the onion, garlic, celery and spices in olive oil until softened.

    Step 2

    Tip in the diced cauliflower and parsnip and cook for around ten minutes. Stir occasionally, to help prevent sticking and to cook evenly.

    Recipe tip: don't be tempted to skip frying the cauliflower and parsnip before adding the broth. It really brings out their flavour!

    Step 3

    Pour the vegetable broth into the pan, and bring to a boil. Reduce the heat and pour in the coconut milk and apple cider vinegar, if using. Sprinkle in salt and pepper if using. Cook for 15 minutes or until the vegetables are fork tender.

    Step 4

    Blend the soup using an immersion blender, or alternatively, transfer batches to a food processor.

    Recipe tip: be sure to test out the parsnip, and whether it is fork tender, as it will take a little longer than the cauliflower. Cook for a further few minutes if required.

    Recipe tips

    • If your parsnips are a little on the older side, then peel before dicing. Remove any particularly fibrous parts at the core.
    • Adjust the amount of spice to taste. Neither parsnip or cauliflower have particularly strong tastes, so you can easily add more spice or garlic to the soup.
    • This soup recipe is on the thicker side, thin out with more vegetable broth if preferred.

    Which diets are this parsnip soup suitable for?

    This soup is vegan and gluten free. It's also low histamine in accordance with the SIGHI list (see below in the recipe card for the 'scores' of ingredients) and whole 30 compliant (see their shopping list).

    If using store-bought vegetable broth, be sure to check it is compliant with your dietary requirements.

    side view of two bowls of parsnip and cauliflower soup on a striped cloth.

    More soup recipes to enjoy

    There are many tasty soup ideas perfect for an appetizer, lunch or dinner to try on my soups page, but here are some recent recipes to enjoy:

    • Asparagus broccoli soup
    • Turmeric chicken soup
    • Pumpkin pesto soup
    • Butternut squash and apple soup

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    Recipe

    overhead view of two bowls of parsnip and cauliflower soup on a striped cloth.

    Parsnip and cauliflower soup

    Claire
    This parsnip and cauliflower soup has hints of spice from turmeric and ginger, a lovely creaminess from coconut milk, and is packed with flavour. A healthy vegan and gluten free lunch recipe, that is also compliant with Whole 30.
    5 from 1 vote
    Prevent your screen from going dark
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    Prep Time 15 mins
    Cook Time 30 mins
    Total Time 45 mins
    Course Appetizer, Lunch, Soup
    Cuisine American, British
    Servings 3 servings

    Equipment

    • Immersion blender or blender

    Ingredients
      

    • 1 small cauliflower diced
    • 1 large parsnip diced, or 2 small parsnips
    • 1 tablespoon olive oil + more to garnish
    • ½ white onion diced
    • 3 garlic cloves adjust to preference
    • 1 celery stick diced
    • 2 tablespoon thyme leaves
    • ½ teaspoon turmeric optional
    • ¼ teaspoon ground ginger
    • 2.5 cups vegetable broth
    • ½ can coconut milk
    • 1 teaspoon apple cider vinegar optional
    • pinch salt
    • pinch black pepper optional

    Instructions
     

    • Fry the onion, garlic, celery and spices in olive oil in a large pan until softened, about five minutes. Stir frequently and be careful not to let the garlic burn.
    • Add the cauliflower and parsnip and cook for 8-10 minutes, stirring occasionally.
    • Pour in the vegetable broth and bring to a boil. Reduce to a very light simmer, pour in the coconut milk, apple cider vinegar (if using), fresh thyme, salt and black pepper (if using) and cook for 15 minutes or until the vegetables are fork tender. If the soup seems too thick, pour in a little extra vegetable broth.
    • Use an immersion to blend the soup, or transfer batches to a food processor. Ladle into your bowls and garnish with a swirl of olive oil and more fresh thyme leaves.

    Notes

    • Peel older parsnips, and take out the core if it is particularly fibrous.
    • Adjust the amount of turmeric and ground ginger to taste preference.
    • This recipe gives quite a thick soup. Use more vegetable broth if you prefer a thinner consistency.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients score 0 on the SIGHI list, with the exception of:
    • garlic, which scores 1. There is a note 'In small amounts, usually well tolerated after cooking'.
    • ginger, which scores 1.
    • apple cider vinegar, which scores 1.
    • vegetable broth will depend upon ingredients used.
    • black pepper, which scores 2.
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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

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    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

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