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I’ve never been a fan of winter, but I’m a huge fan of its vegetables. I’m a root and tuber girl. Parsnips, carrots, beets, sweet potatoes, Jerusalem artichokes––I love them all, especially in soup!

Despite my aversion to winter weather, I do find it bittersweet when spring comes and I have to say goodbye to my favorite nourishing roots, and all of the nourishing dishes I make with them. (Although I never say goodbye to sweet potatoes, of course!)

Before Spring arrives I’m taking advantage of the last of the winter harvest. Today’s yummy vegan soup recipe was inspired by a recipe for parsnip & carrot curry with chickpea crepes that I created years ago [here’s a link to the recipe + cooking video]. This recipe is much simpler, but equally delicious and warming. I love parsnips in curry. The fat from the coconut milk works well with their earthiness, and pureed together they make an amazingly creamy vegan bisque.

What about the nutrition?

Parsnips and carrots are pretty closely related. They look a lot alike––though one is cream colored, and the other usually orange––but their flavors are very different. Carrots are pumped with beta-carotene (the pigment that makes them orange), one of my favorite beauty antioxidants. According to the U.S. National Institutes of Health, beta-carotene (which is the precursor to Vitamin A) may be effective for reducing risk of breast cancer, keeping your eyes healthy, and protecting your skin from sun damage. Those are just a few of the health benefits. However, it’s important to consume beta-carotene through food, as supplemental dosage may be dangerous, and even raise risk of lung cancer. So eat your beta-carotene in your food, not in a pill.

Parsnips are a good source of potassium, manganese, and (when eaten raw) vitamin C. They also boast some fancy antioxidants that are anti-cancer, anti-fungal, and anti-inflammatory. Many of the nutrients found in roots, and other veggies, are in the skin. Instead of peeling them, you can scrub them clean to reap more of the nutritional benefits. Like carrots parsnips are a great source of soluble and insoluble fiber.

So eat up!
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Curried Parsnip & Carrot Soup 

By: Jenné
When making this soup, look for medium sized (about 5-6 inch long) parsnips and carrots. I think the toasted pumpkin seeds add the perfect amount of crunch to the soup. If you don't have pumpkin seeds, try toasted slivered almonds, pistachios, or cashews. Toast nuts and seeds in the oven at 350° for 8 minutes, or until you start to smell them roasting. 
Servings: 4


  • 5 parsnips, scrubbed and cut into ½-inch rounds
  • 5 carrots, scrubbed and cut into ½-inch rounds
  • 2 tbsp coconut oil
  • ½ yellow onion, diced
  • 2 clove garlic, minced
  • 2 tbsp curry powder
  • ½ vegetable bouillon cube
  • 1 cup coconut milk
  • ½ cup toasted pumpkin seeds, for serving
  • black pepper
  • cayenne pepper


  • In a large, deep pot heat coconut oil on medium heat. Add the curry powder to fry for about 30 seconds, then stir in the onions and garlic. Cook until translucent, about 3 minutes. Add parsnips and carrots along with the bouillon cube and coconut milk. Bring to a simmer, and cook covered until vegetables are well cooked, about 15 minutes. Season to taste with more curry powder (start with 1 tsp), and the other half of the bouillon cube if necessary. Allow the soup to cool a bit before transferring it in batches to a blender/Vitamix to puree. If you have an immersion blender, use that to puree.
  • Serve the pureed soup warm with a sprinkling of pumpkin seeds, black pepper, and cayenne for those who like a little more heat.
Like this recipe? Rate and comment below!


About Jenne

I’m a Georgia Peach living in Los Angeles (by way of NYC), with an insatiable love of sweet potatoes, travel, animals, and cooking. On Sweet Potato Soul you’ll discover hundreds of delicious and easy-to-make vegan recipes.

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  1. The soup was delicious.
    We did use the whole can of coconut milk + 1 cup of water.
    We had no coconut oil so we used avocado oil instead.
    We had no vegetable bouillon cubes so we used 1/2 chicken cube.
    We added 1/2 teaspoon salt.
    It took more than 30 minutes for the vegetables to get soft enough to puree with our immersion blender.
    Thanks for a great recipe.

  2. The soup was delicious!!!
    My 4 years old twingirls loved it too (like all the other recipes from your site that I have made so far 😉 ).
    And we loved the crunch and taste of toasted pumpkin seeds in this soup.

    After pureing the soup it was necessary to add another 1 1/2 cup water.
    So in the end I’ve used 4 1/2 cups liquid in this recipe.

    What will I use next time?
    4 1/2 cups coconut milk?
    Or 2 cups coconut milk & 2 1/2 cups water?
    Or a different ratio?

    1. Thank you Savitri! Yes, that sounds like the right ratio: 1 can coconut milk (about 2 cups) + 2 1/2 cups water. I’ll update this recipe 🙂

  3. Hi Jenné, I’m making this recipe at this moment, but I think the liquid in this recipe isn’t enoigh? Because I’ve 4 cups cutted parsnips & carrots and only 1 cup coconut milk? I add 1/2 cup extra coconut milk (so I totally used 1 can coconutmilk) and 1 cup water. It seems to be enough for this moment (it’s cooking at this moment). But I would like to know for the next time wat the liquid in this recipe should be: is it only coconut milk or a combination of coconut milk and water? Love from the Netherlands.

  4. Jenne –
    This was absolutely delicious! My whole family loved this! Thanks so much for this!
    I’m new to your blog and love it!!!