This parsnip leek soup is so cozy, comforting and perfect for a fall lunch or light dinner! We use fresh produce and pantry staples and cook it up on the stovetop (no roasting of veggies required!) in about 35 minutes.
As soon as the weather cools, the requests I have for more soups go up . . . I've wanted to make a hearty parsnip and leek soup for a while as I think parsnips are a little overlooked outside the holiday season. But they have such a delicious earthy flavor.
I've made this as a 'no roast' parsnip soup so that's a quicker, easier recipe. It's also a no onion recipe, as leeks have such a lovely flavor. We add a little spice, and fresh sage for some aromatics.
Have a peek at my celery leek soup and no tomato vegetable soup for more veggie-packed soup ideas!
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Ingredients
All the ingredients and their quantities are set out in the recipe card below.
Some notes on a few of them:
- Parsnips - these give a lovely earthy flavor, and we simply peel and dice.
- Leeks - used in place of onion, make sure to give them a good clean as dirt can hide between the leaves. We use the white and light green parts of the leek.
- Vegetable stock - if store-bought doesn't work for you, there's my low histamine vegetable stock (which you can make and freeze in portions).
- Sage leaves - I recommend to use fresh sage if you can, but if you only have dried, use about ¼ teaspoon as it's more pungent.
What is the Consistency of the Soup?
Parsnips are quite fibrous and starchy, so they will give us a thicker soup (which I think feels extra cozy in the winter months!). You can thin it more by using a little extra vegetable stock.
How to Make Parsnip and Leek Soup
Cook up this easy parsnip soup on the stovetop (no roasting of veggies required!), with typical kitchen equipment. All you need is a soup pot and an immersion blender or food processor.
All the instructions are in the recipe card below, but these step by step photos should help guide you.
Step 1: Cook the leeks
Drizzle olive oil in your soup pot or Dutch oven and cook the diced leeks for 4-5 minutes, until softened (image 1).
Step 2: Add parsnips and stock
Add the garlic, diced parsnips, ground nutmeg, salt and vegetable stock to your pot. Bring to a boil, then reduce to just under a simmer (very lightly bubbling). Cook for 15-20 minutes, until the parsnips are soft and fork tender (image 2).
Step 3: Add sage leaves
Add your fresh sage leaves to the pot. You can adjust the amount here to preference, and how 'herby' you like your soup (image 3).
Step 4: Blend the soup!
Use an immersion blender to blend the soup, or transfer batches to a food processor. Adjust the consistency to preference by adding more stock if you like a thinner texture (image 4).
Recipe Tips and Notes
- Dice the parsnips and leeks into small pieces roughly the same size for an even cook time.
- Make sure the parsnip is soft and fork tender, so that it's nice and smooth and creamy when you blend it up.
- Adjust the amount of stock, using more for a thinner consistency.
Can I Freeze the Parsnip Leek Soup?
Yes, it's very easy to freeze the soup! Simply allow to cool completely, and then portion into freezer-safe containers. You can freeze for 2-3 months, although my low histamine readers may wish to see the SIGHI advice on food storage.
More Soup Recipes
Cozy up with dozens of low histamine soup recipes, including my zucchini leek soup and broccoli zucchini soup, as well as these recent recipes:
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!
📖 Recipe
Parsnip Leek Soup
Equipment
- Dutch oven or soup pot
Ingredients
- 1 tablespoon olive oil
- 1 large leek white and light green parts only, diced
- 1 garlic clove minced
- 4 medium parsnips peeled, diced
- ¼ teaspoon ground nutmeg
- 3.5 cups vegetable stock
- pinch salt
- 2-3 fresh sage leaves more, to preference, diced
Instructions
- Drizzle olive oil in your soup pot or Dutch oven and cook the leeks on a low to medium heat for 4-5 minutes, until softened.
- Add the garlic, diced parsnips, ground nutmeg, salt and vegetable stock to the pot and bring to a boil. Reduce the heat so that you have very light bubbling. Cook for 15-20 minutes, until the parsnips are soft and fork tender.
- Add the fresh sage leaves.
- Take the pot off the heat and use an immersion blender to blend (or transfer batches to a food processor and blend that way). Taste test and adjust seasoning, and add more stock if you want a thinner consistency. Ladle into your serving bowls.
Notes
- We all like a different consistency for our soup. This makes a fairly thick hearty soup, but you can use more stock to thin, if preferred.
- Sage is quite pungent, but feel free to taste test and add more if you like!
- Nutritional information is auto-generated and should be understood to be an estimate.
- vegetable stock will depend upon ingredients used and cooking method. My homemade low histamine stock is easy to prepare.
- garlic, leek and nutmeg, which score 1. Please see notes for each on the SIGHI list.
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