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.
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!
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.
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.
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.
In a large pan, fry the onion, garlic, celery and spices in olive oil until softened.
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!
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.
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.
- 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.
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:
Parsnip and cauliflower soup
- Immersion blender or blender
- 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
- 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.
- 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.
- 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.