Carrot Parsnip Soup
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Published Oct 30, 2020, Updated Jan 10, 2025
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This carrot parsnip soup is creamy, flavorful and has a good amount of protein thanks to the quinoa! It’s such a satisfying and delicious vegetarian soup.
When fall/winter weather kicks in, I start to crave soup immediately start looking through all my healthy soup recipes for inspo. Soup screams healing comfort food to me and that’s exactly what we all crave during the fall and winter months… especially right now.
When developing this recipe I was actually craving my vegan curried pumpkin soup, but didn’t have any pumpkin puree on hand (surprising… I know), so I rolled with a blend of carrots and parsnips and then added a little quinoa to bump up the protein.
The end result was a cozy and delicious carrot parsnip soup that was so delicious. Isaac and I both kept going on and on about how tasty it was the whole time we were eating it! It’s sweet from the carrots, but not too sweet, and has a great flavor from all the herbs and spices. I can’t wait for you to try this one!
Why You’ll Love This Recipe
- Packed with flavor – The fresh herbs, miso and hint of cayenne adds so much flavor to this soup. It’s simple yet feels gourmet!
- Super satisfying – With quinoa and hearty veggies, this soup is as filling as it is flavorful. It’s perfect for a light lunch or a cozy dinner paired with a salad and crusty bread or crackers.
- Easy to make – Just sauté, simmer and blend! It’s a simple recipe that’s big on taste without a lot of fuss.
Ingredients Needed
- onion, shallot and garlic – the base of the soup, adding a ton of flavor. The combo of the shallot and yellow onion really makes a difference!
- carrots and parsnips – the stars of the show! Carrots add sweetness, and parsnips bring a slight peppery flavor. When it comes to the parsnips, look for smaller ones that feel firm and smooth. Smaller ones tend to be sweeter and more tender, while larger ones can have a woody, bitter core. Avoid any that feel soft or have wrinkled skin.
- vegetable broth or water – the base of the soup. I like using veggie broth for extra flavor, but water works in a pinch!
- quinoa – this is what makes the soup hearty and filling while adding a little texture.
- fresh thyme and sage – fresh herbs make a huge difference! They add an earthy, sweet and savory flavor that pairs perfectly with the rest of the ingredients.
- seasonings – you’ll need cumin, turmeric, cayenne, sea salt and black pepper.
- miso paste – either red or white miso works for this recipe! I highly recommend not skipping this because it adds a wonderful umami flavor to the soup. I know it can be hard to justify buying a container of something that you only need 1 Tablespoon of, but I strongly encourage you to pick up a tub of miso for this recipe. I’m sure you’ll find plenty of other ways to use it including my soba noodle salad and miso salmon (so good)!
Find the full ingredient list with measurements in the recipe card below.
Recipe Substitutions
- Quinoa: Feel free to swap in brown rice or farro instead of the quinoa if you’re looking to mix things up. Each brings its own hearty texture!
- Herbs: No fresh herbs? Dried thyme and sage work well, or try rosemary for a similar earthy note.
- Miso paste: If you don’t have miso, you can add a splash of soy sauce, tamari or even coconut aminos for a similar flavor.
How to Make Carrot Parsnip Soup
Sauté – Sauté the onion, shallot and garlic in a large stock pot over medium heat. Cook until onions are translucent. Add in herbs and spices to the pot and stir.
Add vegetables – Mix in the carrots, parsnip, quinoa and vegetable broth to the pot and bring the mixture to a boil. Reduce to a simmer and cook for 20-40 minute until veggies are tender.
Blend – Remove the soup from the heat and let it cool slightly. Use an immersion blender to blend the contents of the pot until a smooth, even consistency is reached. If you don’t have an immersion blender, you can blend the soup in a blender in small batches.
Add miso – If you’re using miso, dissolve in warm water and stir it into the soup. Garnish with scallions and shredded gruyere cheese and serve immediately.
Brittany’s Tip!
Add the miso at the end! Miso is heat-sensitive, so adding it after blending helps keep all its flavor and nutrients intact. I recommend dissolving it in a little warm water and stirring it into the soup for the best results.
What to Serve with Carrot Parsnip Soup
Some people enjoy soup as a meal on its own, but I love pairing soup with a side (or two!) for variety in texture and flavors. My go-to pairings for soup include bread, crackers and salad. Here are some things that would go really well with this soup:
- Pumpkin cornbread muffins – so good!
- Sourdough bread or my whole wheat honey brown bread
- Almond crackers
- Fuji apple salad or this yummy pear salad
How to Store Leftovers
- In the fridge: Store any leftover soup in an airtight container in the fridge for up to 4-5 days. The flavors actually get better over time, so it’s perfect for meal prep!
- In the freezer: Let it cool completely, then pour it into a freezer-safe container, leaving a little room at the top. Freeze for up to 3 months. Thaw overnight in the fridge before reheating.
- Reheating: Warm up the soup on the stove top over medium-low heat, stirring occasionally. If it’s thickened up too much, add a splash of water or broth until it reaches your preferred consistency.
Frequently Asked Questions
Peeling is optional, but it helps give the soup a smooth consistency and gives it a slightly sweeter taste. If you’re using organic veggies, a quick scrub is usually enough if you prefer leaving the skins on. Just a note though, that some skins can add a bitter taste to soup, so I do recommend peeling the veggies if you have the time.
A bitter flavor can come from a few places. Sometimes carrots or parsnips can have a natural bitterness, especially if they’re older or the parsnips are large with a woody core. Be sure to peel the veggies well, as the skins can add a slightly bitter taste. Adding a touch of sweetness (like a drizzle of maple syrup or honey) or balancing it with a bit more salt or a splash of lemon juice can help mellow out any bitterness.
If you don’t have an immersion blender, no problem! Carefully ladle the soup into a regular blender in batches. Be sure to leave a bit of room at the top and cover with a towel to avoid splatters from the hot soup. You can also use a potato masher if you prefer more of a chunky texture. Once your veggies are fork-tender use a potato masher to mash some of the veggies until you reach your desired texture.
More Soup Recipes
- Lightened Up Broccoli Cheddar Soup
- Quinoa Soup
- Sweet Potato Soup
- Slow Cooker Minestrone Soup
- Black Bean Soup
- Classic Minestrone Soup
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Carrot Parsnip Soup
Ingredients
- 1 Tablespoon olive oil
- 1 onion, chopped
- 1 shallot, chopped finely
- 1 teaspoon minced garlic
- 1 lb carrots, peeled and chopped
- ½ lb parsnips, peeled and chopped
- 5 cups vegetable broth or water
- ⅓ cup uncooked quinoa, rinsed and drained
- 1 teaspoon fresh thyme
- 3 fresh sage leaves, finely chopped
- 1 teaspoon 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, as garnish
- 1 ounce gruyere cheese, optional
Instructions
- In a large stock pot, heat oil on medium heat. Place onion, shallot and garlic into the pot and sauté for about five to seven minutes or until onions are translucent.
- Once the onions are translucent, add the herbs and spices (thyme, sage, cumin, turmeric, cayenne pepper and ground pepper) to the pot and stir.
- Add chopped carrots, parsnip and quinoa to the pot, pour in vegetable broth or water and bring mixture to a boil. Reduce to simmer and cook for about 20-40 minutes until veggies are tender.
- Remove from heat and let stand 3-5 minutes until cooled slightly. Using an immersion blender, blend the contents of the pot until a smooth even consistency is reached. If you don’t have an immersion blender, you can blend the soup in your blender in small batches.
- Dissolve miso in warm water and stir it into the soup.
- Serve immediately garnished with scallions and shredded gruyere cheese, if desired and enjoy!
Notes
- Don’t have miso? A splash of soy sauce, tamari or even coconut aminos adds a similar flavor.
- Storing: Store any leftover soup in an airtight container in the fridge for up to 4-5 days. Or you can freeze for up to 3 months. Thaw overnight in the fridge before reheating.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Absolutely delicious! All of the ingredients are amazing together!! Staying in my go-to list when I want to make soup.
Yay! So glad you loved this recipe, Eileen. Thanks so much for making it and for coming back to leave a review. I really appreciate it.
I love this soup! Have made it multiple times. I just add everything to my instant pot, when it has cooled use the immersion blender and you are good to go. I do eliminate the miso paste and will garnish with roasted seeds. Thank you for this delicious recipe!
Ahh yay!! So glad you’ve been loving this soup, Brittney. Thanks for making it and for coming back to leave a review. I really appreciate it!
Wonderful recipe, many thanks for sharing. Wouldn’t you have a similar one on a tomato basis?
So glad you enjoyed this soup, Anton! I don’t have a tomato soup on the blog yet, but it’s on my list!
Delicious, easy and fast. This is quite filling thanks to the quinoa. It’s definitely going into heavy pandemic rotation. Definitely use the miso. I’ll Ed the flavor it gave to the soup and may even bump it up a little next time..
Woo!! So glad you enjoyed this soup, Anne! I really appreciate you coming back to leave a review. 🙂
Loved this soup! The sage in it just gives it an amazing flavour. Warm and cozy for the colder months. My 16 MO also loved it!
Yay!! So glad this soup was a hit, Lauren. Thanks for making it – I so appreciate it!
This was delicious! Very clean-feeling as well as filling. I used water instead of chicken broth to make it low-histamine and it was very good. I think chicken broth would have taken it to the next level!
So glad you loved this soup, Maria! I appreciate you coming back to leave a comment + star rating. <3