Rustic Parsnip Soup

22 40 422
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Rustic Parsnip Soup
Health Highlights


2 tbsp Extra virgin olive oil
3 cup Parsnip (chopped)
1 cup slices Jerusalem artichoke (sunchoke)
4 clove(s) Garlic (chopped)
2 tsp Garam masala
1/2 tsp Turmeric, ground
1 tsp Cumin
1/2 tsp Salt
2 cup Water
1 1/2 cup Vegetable stock/broth, low sodium
1 1/2 cup Coconut milk, reduced fat
1 tbsp Lemon juice
1 dash Black pepper
1 tsp Extra virgin olive oil (topping)
1/2 cup Walnuts (chopped, topping)
1 clove(s) Garlic (minced, topping)
1 tbsp Lemon juice (topping)
1 small Pear (diced, topping)
1 tbsp Parsley, fresh (chopped, topping)
1 tbsp, leaves Tarragon, fresh (chopped, topping)
1 pinch Salt (topping)
1 tbsp Black pepper (topping)


In a large saucepan, heat the olive oil. Add the parsnips, sunchokes and garlic and cook over moderate heat, stirring, until slightly golden, about 5 minutes. Add the garam masala, cumin, turmeric and salt. Cook, stirring, until fragrant, about 2 minutes. Add the water, vegetable broth and coconut milk. Bring to a simmer and cook until the vegetables are soft, about 20 minutes.

Purée the soup in a blender until very smooth. Pour the soup into a clean saucepan and stir in the lemon juice. Season with salt and pepper.

To make the topping, heat olive oil under low heat, add the walnuts and cook and stir until golden, about 3 minutes. Remove from the heat and stir in the garlic and lemon juice. Transfer mixture to a small bowl. Cool to room temperature, then stir in the pear, parsley and tarragon. Season with salt and pepper. Ladle soup into bowls and sprinkle with the topping.


Nutrition Facts

Per Portion

Calories 422
Calories from fat 246
Calories from saturated fat 96
Total Fat 27.3 g
Saturated Fat 10.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 10.2 g
Monounsaturated Fat 12.3 g
Cholesterol 0
Sodium 399 mg
Potassium 954 mg
Total Carbohydrate 41 g
Dietary Fiber 7.5 g
Sugars 14.4 g
Protein 7.4 g

Dietary servings

Per Portion

Fruit 0.3
Meat Alternative 0.5
Vegetables 1.9

Energy sources


Meal Type(s)