This parsnip and ginger soup is a cozy comfort food lunch idea with flavorful warming spices. It's hearty and healthy, and packed with anti-inflammatory ingredients.
Hearty root vegetables are always cozy during the winter months and make for such tasty soups! We make this parsnip ginger soup with creamy coconut milk and lots of delicious spices so it has a lovely depth of flavor that feels so good on a chilly day. It's perfect for a healthy lunch for all the family!
Love winter soups? I think you'll also love my winter root vegetable soup, my parsnip cauliflower soup and broccoli cauliflower soup for more delicious options!
And if it's coming up to spring, then my broccoli zucchini soup feels light and fresh!
⭐ Why this recipe is so good
Cozy winter lunch idea. Soups are always such a go-to for a healthy lunch and feel like comfort food, yet are packed with nutritious ingredients.
Anti-inflammatory soup. We use fresh vegetables and the delicious spices of ginger, cardamom and turmeric that are so good for us!
Easy vegan parsnip soup recipe. A very simple recipe, that's suitable for a vegan, gluten free and low histamine diet.
All the ingredients and their quantities are set out in the recipe card below.
Some notes on a few of them:
- Parsnips - it's always best to use fresh produce, but if your parsnips are a little older or require it, I suggest peeling them before use.
- Ginger - I suggest using both fresh ginger root and a little pinch of ground ginger to really get that warming flavor!
- Coconut milk - you want to use the type that comes in a can rather than the pouring kind for coffee.
📖 Swaps and variations
Swap coconut milk for a non-dairy milk. If coconut doesn't work for you, then you can swap for a plant milk of your choice.
Use extra vegetable stock. I love that this is a thicker hearty soup, but if you prefer something a little thinner simply add a splash more stock.
🔪 Step by step instructions
Making this parsnip and ginger soup is very simple, with just a few steps.
The full recipe instructions are in the recipe card below, but some photos to help guide you:
Prepare the vegetables. Peel and top and tail the carrot and parsnips, and dice all the vegetables. Mince or finely dice the garlic (image 1).
Add the onion and spices. Drizzle olive oil into a large soup pot and fry the onion, celery, bay leaf and dried spices on a low to medium heat until the onion has softened. Add in the garlic, and cook for a few minutes (be careful not to let it burn!) (image 2).
Add the vegetables to the pot. Tip in the parsnip, carrot and fresh ginger root. Stir to combine and cook on a low to medium heat (image 3).
Pour in the vegetable stock and bring to a boil. Stir the soup ingredients a few times, then add the vegetable stock (image 4).
Cook the parsnip ginger soup. Reduce the heat to low-medium and pour in the coconut milk. Then cook for 20-25 minutes until the parsnip is fork tender (image 5).
Blend the soup. Use an immersion blender or transfer batches of the soup to a food processor to blend to a thick soup (image 6). Don't forget to remove the bay leaf first!
Add a touch more vegetable broth if the soup is thicker than you like, and heat through for a few minutes before serving.
💭 Expert recipe tips and notes
Peel the vegetables. Parsnips are quite a fibrous vegetable, so tend to need to be peeled and any woody parts removed.
Add a splash of water if required. If the vegetables are starting to stick (before adding the vegetable broth) add a splash of water to the soup pot.
Adjust the amount of spice to taste. I suggest using sweet paprika if you're on a low histamine diet, but a small pinch of paprika if it works for you.
Make sure to remove the bay leaf before blending! It's so easy to forget but use tongs to remove.
📋 Frequently asked questions
Yes, we use olive oil and coconut milk rather than dairy making this a vegan soup.
You can transfer batches to a food processor and blend that way if you don't have an immersion blender.
Simply add a touch more vegetable stock to thin the soup if it is too thick for your preference.
🍽 How to serve parsnip soup
There are lots of tasty sides that you can serve alongside this carrot parsnip ginger soup:
- Choose from my gluten free chia crackers or my air fryer pita chips - perfect for dunking in your soup!
- Rice cakes are a simple side and can be topped with fresh cheese.
- A fresh salad is always a healthy side for soup, so perhaps you may like my beetroot butternut salad or my orzo pesto salad. Both are easy to make and quite hearty for a more filling meal!
📖 How to store and freeze
I suggest that serving this parsnip soup immediately is best, but it also freezes very well. Spoon into tupperware or freezer bags and then reheat on a low heat for an easy lunch or light dinner. You will likely need to add a splash of water or vegetable stock when reheating the soup.
🥣 More tasty soups
Find so many ideas for healthy soups, including my popular spring celery leek soup and vegetarian gnocchi soup. Some recent recipes to enjoy:
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 I love to hear from you - so please do leave a star rating ⭐⭐⭐ and comment if you've tried the recipe!
Parsnip and Ginger Soup
- Immersion blender or food processor
- 1 tablespoon olive oil
- ½ onion diced
- 1 celery stick diced
- 2 garlic cloves minced or finely diced
- ½ teaspoon turmeric
- ¼ teaspoon ground ginger
- ¼ teaspoon cardamom powder
- ¼ teaspoon sweet paprika*
- 1 bay leaf
- 5 large parsnips peeled, diced
- 1 large carrot peeled, diced
- 1-2 cm fresh ginger root skin removed, diced
- 3 cups vegetable stock
- ½ cup coconut milk
- pinch salt
- pinch black pepper
- Peel and dice the parsnips and carrot. Dice the onion and celery, and mince or finely dice the garlic cloves.
- Fry the onion, celery, bay leaf and dried spices in olive oil in a large pot on a low to medium heat for 4-5 minutes or until the onion has softened. Add in the garlic, and fry for 2 minutes.
- Tip in the parsnip, carrot and fresh ginger root. Stir to combine and cook on a low to medium for 6-7 minutes. Add a splash of water if they are starting to stick.
- Pour in the vegetable stock and bring to a boil.
- Reduce the heat to low and pour in the coconut milk. Cook for 15-20 minutes or until the parsnip is fork tender.
- Remove the bay leaf. Blend with an immersion blender or in batches in a food processor to a thick soup. Season with salt and black pepper and ladle into your serving bowls.
- Parsnips are quite a fibrous vegetable, so tend to need to be peeled and any woody parts removed.
- If the vegetables are starting to stick (before adding the vegetable broth) add a splash of water to the soup pot.
- Adjust the amount of spice to taste.
- Make sure to remove the bay leaf before blending! It's so easy to forget but use tongs to remove.
- Nutritional information is auto-generated and should be considered to be an estimate.
- Ginger, garlic and onion, which score 1 (onion is a liberator). A note that white onion scores 0.
- Vegetable stock will depend upon ingredients used.
- Black pepper, which scores 2.
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