This creamy carrot and parsnip soup is a comforting, nutrient-packed meal that’s perfect for any day of the week.
Packed with fiber-rich vegetables and plant-based protein from quinoa, it delivers a satisfying, wholesome flavor while remaining low in saturated fat.
Quick to prepare, easily stored for meal prep, and lightly spiced, it’s a nourishing option for both lunch and dinner.
Carrot Parsnip Soup
Equipment
- 1 Large stockpot
- 1 Cutting board
- 1 knife
- 1 Measuring Cup
- 1 tablespoon measure
- (1) Immersion Blender or Standard Blender
- 1 stirring spoon
Ingredients
- 1 Tablespoon olive oil
- 1 medium onion chopped
- 1 shallot finely chopped
- 1 teaspoon minced garlic
- 1 lb 450 g carrots, peeled and chopped
- ½ lb 225 g parsnips, peeled and chopped
- 5 cups 1.2 L vegetable broth or water
- ⅓ cup 50 g uncooked quinoa, rinsed and drained
- 1 teaspoon fresh thyme
- 3 fresh sage leaves finely chopped
- 1 teaspoon ground cumin
- ¼ teaspoon turmeric
- Sprinkle of cayenne pepper
- Ground black pepper to taste
- 1 Tablespoon miso paste dissolved in 1 Tablespoon warm water
- Sea salt to taste
- Scallions for garnish
- 1 ounce 28 g gruyere cheese, optional
Instructions
- Prepare Your Ingredient: Begin by gathering all your ingredients and equipment. Peel and chop the carrots and parsnips into evenly sized pieces to ensure they cook uniformly. Chop the onion and finely mince the shallot and garlic. Rinse the quinoa under cold water until the water runs clear. Have your measuring spoons, cups, and miso paste ready to streamline the cooking process.
- Heat the Olive Oil: Place a large stockpot on the stove over medium heat. Add one tablespoon of olive oil and allow it to warm until it shimmers slightly. This will provide a flavorful base for your aromatics and ensure they cook evenly without sticking.
- Sauté Aromatics: Add the chopped onion, shallot, and minced garlic to the warm oil. Stir occasionally with a wooden spoon, letting the mixture cook for 5 to 7 minutes, or until the onions become translucent and soft. This process brings out their natural sweetness and forms the foundation of your soup’s flavor.
- Add Herbs and Spices: Sprinkle in the fresh thyme, finely chopped sage leaves, ground cumin, turmeric, a pinch of cayenne, and black pepper. Stir thoroughly, letting the spices toast slightly in the oil for about 1-2 minutes. This step enhances the aroma and allows the spices to release their full flavor potential.
- Combine Vegetables and Quinoa: Add the chopped carrots, parsnips, and rinsed quinoa to the pot. Stir to coat the vegetables and grains evenly with the aromatic oil and spices. This step ensures that every bite of the soup will carry a consistent depth of flavor.
- Add Broth and Simmer: Pour in 5 cups of vegetable broth or water, ensuring that the vegetables are fully submerged. Increase the heat to bring the mixture to a gentle boil. Once boiling, reduce the heat to a low simmer.Cover the pot with a lid and allow it to cook for 20 to 40 minutes, or until the carrots and parsnips are tender when pierced with a fork. Stir occasionally to prevent sticking and ensure even cooking.
- Blend Until Smooth: Remove the pot from heat and allow the soup to cool slightly for 3-5 minutes. Using an immersion blender, carefully blend the soup directly in the pot until it reaches a smooth, creamy consistency. If using a standard blender, work in small batches to avoid splattering. Always blend cautiously, as hot liquids can expand and spill.
- Incorporate Miso for Umami: In a small bowl, dissolve 1 tablespoon of miso paste in 1 tablespoon of warm water. Stir the miso mixture into the soup thoroughly. This final addition adds a rich, savory depth without overpowering the natural sweetness of the carrots and parsnips.
- Adjust Seasoning: Taste the soup and add sea salt or additional black pepper as desired. The miso already contributes saltiness, so adjust gradually to avoid over-seasoning. This step ensures that your soup is perfectly balanced in flavor.
- Serve and Garnish: Ladle the warm soup into bowls and garnish with sliced scallions for freshness. If desired, sprinkle 1 ounce of shredded gruyere cheese on top for an extra layer of richness and creaminess. Serve immediately while hot, enjoying the comforting aroma and smooth texture.
- Storing Leftovers: If you have leftover soup, allow it to cool completely. Store in an airtight container in the refrigerator for 4-5 days or freeze for up to 3 months. When ready to enjoy, thaw overnight in the fridge and reheat gently on the stove or in the microwave, stirring occasionally to maintain a smooth consistency.
Notes
- For a vegan version, skip the gruyere cheese or use a plant-based alternative.
- If miso paste is unavailable, substitute with a splash of soy sauce, tamari, or coconut aminos for a similar umami flavor.
- Adjust the cayenne pepper to control the soup’s spiciness. Start with a small amount and increase gradually.
- Quinoa adds protein and texture; feel free to use a different grain like millet or farro if desired.
- To enhance the soup’s creaminess, add a splash of unsweetened coconut milk or plant-based cream before serving.
Chef’s Secrets For Perfect Soup
Achieving the perfect balance of flavor in this carrot parsnip soup relies on a few simple yet essential techniques.
Sautéing the aromatics—onion, shallot, and garlic—slowly in olive oil allows their natural sweetness to develop and creates a rich base.
Toasting the spices briefly before adding liquids intensifies their aroma and prevents a raw, overpowering taste.
Using fresh herbs like thyme and sage enhances the soup’s depth, while dissolving miso separately ensures it blends evenly without clumping.
For an extra silky texture, strain the soup after blending or use a high-speed blender for a restaurant-quality finish.
Serving Suggestions For Delicious Meals
This soup is versatile and pairs wonderfully with a variety of sides. Serve it with warm, crusty bread, whole-grain rolls, or garlic toast for a hearty meal.
A light green salad with lemon vinaigrette complements the soup’s earthy sweetness, while a sprinkle of toasted seeds or nuts adds texture and a nutritional boost.
For a more indulgent option, finish each bowl with a swirl of cream or a small dollop of Greek yogurt.
It also makes an excellent starter for a multi-course meal or a cozy solo lunch.
Storage Tips For Fresh Soup
To maintain flavor and texture, allow the soup to cool completely before storing.
Refrigerate in an airtight container for up to 4-5 days, stirring occasionally when reheating to prevent separation.
For longer storage, freeze in individual portions or freezer-safe containers for up to 3 months. Label each container with the date to track freshness.
Reheat gently on the stove over low heat, adding a splash of water or broth if the soup has thickened.
Avoid boiling after freezing, as this can affect the texture and flavor.
Frequently Asked Questions
1. Can I make this soup ahead of time?
Absolutely! This soup is ideal for meal prep. Cook it completely, then store in airtight containers in the fridge for 4-5 days or freeze for up to 3 months. Reheat gently, and it will taste just as fresh as when first made.
2. Is this soup suitable for a vegan diet?
Yes, it is naturally vegetarian, and you can make it fully vegan by omitting the optional gruyere cheese or using a plant-based substitute. The miso adds a rich, savory flavor without the need for animal products.
3. Can I use different grains instead of quinoa?
Definitely! While quinoa adds protein and a pleasant texture, you can use other grains such as millet, farro, or even rice. Keep in mind that cooking times may vary depending on the grain used.
4. How can I make this soup creamier?
For an extra creamy consistency, blend thoroughly until smooth, then stir in a splash of unsweetened coconut milk, cashew cream, or even a small amount of regular cream if you’re not vegan. This enhances richness without overpowering the natural vegetable flavors.
5. Can I adjust the spice levels?
Yes, the spice is easily adjustable. Start with a small pinch of cayenne pepper and gradually add more to suit your preference. Black pepper can also be increased or decreased depending on taste, making this soup customizable for every palate.
