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Carrot Parsnip Soup

Ruth M. Moran
A creamy, flavorful soup featuring carrots, parsnips, and quinoa, lightly spiced with thyme, sage, cumin, turmeric, and cayenne.
Quick to prepare, high in fiber, plant-based protein, and wholesome nutrients, this soup is perfect for meal prep, lunch, or a cozy dinner.
Garnish with scallions and optional gruyere for extra flavor.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Soup
Cuisine American
Servings 4

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.
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