A deliciously creamy and lightly spiced carrot and parsnip soup that is sure to bring warmth and coziness during the colder months. This simple spicy carrot and parsnip soup recipe can be made in 30 minutes with a few simple ingredients. Whether you have an excess of parsnips and carrots on your hands or are simply looking for a warming spicy yet creamy soup this simple recipe is sure to hit the spot.
Looking to try another carrot soup recipe? My Carrot and Coriander Soup requires just 5 core ingredients, and is perfect for busy weeknights. Or for another roast veggie soup try my Pumpkin Soup with Cream.
The post contains additional information and helpful tips to ensure the recipe turns out great the first time. Please use the link above to jump to the recipe card at the end if you are in a hurry!
5 reasons why you'll love this recipe
- Comforting cold weather soup - This simple soup recipe packs in a tonne of flavors; sweet, nutty roast carrots and parsnips, creamy coconut milk, with curry and chili powder providing a hint of spice and freshly squeezed lime juice and coriander/cilantro adding tangy freshness.
- Simple ingredients - everything you need to make this recipe will be available in your local store, and it's likely you'll have some of the ingredients in your kitchen already.
- Roasted carrots and parsnips - roasting takes a little longer than simmering, but the extra investment is worth it.
- A great way to use up leftovers - if you are wondering what to do with an excess of carrots and parsnips after a roast, this soup is your answer.
- A great make-ahead soup - it will keep in the fridge for up to 3 days and can be frozen for up to 3 months.
🛒 Ingredients:
- Coconut milk - adds thickness and delicious creaminess to the soup. You can use full-fat or lighter coconut milk.
- Fresh coriander/cilantro - is added to the soup when it is served. Don't switch it for dry coriander.
- Curry powder and chili powder for a touch of spice
Substitutions
Note that the recipe has not been tested with all the substitutions and variations below, so the results cannot be guaranteed.
- Honey - you can swap this for maple syrup or sugar
- Lime juice - you can add the same amount of lemon juice
Variations
- Incorporate other roasted vegetables like squash and sweet potato
- Add grated fresh ginger when you sauté the onions and garlic for extra citrusy warmth
🧑🍳 Recipe Steps
1. Roast the carrots and parsnips. Heat your oven to 200 C / 400 F, place the carrot and parsnip pieces into a baking dish. Add olive oil and salt and bake for 30-40 minutes.
Top tip: cooking times can vary depending on your oven. Check on the carrot and parsnip pieces every 10 minutes and turn them regularly to ensure they roast evenly and do not burn. The carrots and parsnips are done when they are brown and you can easily get a fork through them.
2. Sauté the onions and garlic. Place a Dutch oven or large saucepan on a medium heat and fry the onions and garlic until the onion is translucent.
3. Simmer. Add the roasted carrot and parsnip pieces when they are done, pour on the vegetable broth (stock) and coconut milk, season with curry and chili powder, add the honey and simmer on a medium-low heat for 10 minutes.
4. Blend & serve. Blend the soup until smooth using a countertop or immersion blender. Then stir in the lime juice and serve topped with chopped fresh coriander/cilantro.
Serving suggestions
- Crusty bread
- Toasted sunflower seeds to sprinkle on top
- A dollop of plain yogurt or double cream
👍 Top tips
- For a smooth and creamy soup, ensure the carrot and parsnip and done before adding them - they are ready when you can easily put a fork through them.
- Use a lower fat coconut milk for a lighter option - the soup will taste just as good.
- Adjust the chili powder to suit your preferences - the addition of red chili powder in this recipe gives it a medium level of spice. You may want to add more if you enjoy hot food or reduce the amount if you are sensitive to spice.
🙋 FAQs
You don't have to, but it is advisable to peel large parsnips, as their skin tends to be tougher. With small parsnips, peeling isn't necessary, just make sure you wash them thoroughly first.
Roasting parsnips first brings out their natural sweetness and helps to tame any bitterness. Adding cream, coconut milk and a little honey or sugar also helps.
It's possible, but not advisable. You could use an Instant Pot or pressure cooker to cook the parsnips and carrots, but they won't have the distinct caramel-like sweetness that you'll get when you roast them. You could also roast the carrots and parsnips and use the Instant Pot instead of simmering on the stovetop, but because the time required is quite short it's not worth it.
It's possible to use a food processor instead but because food processors are designed for blending solid food the consistency won't be as smooth. For best results, blend the veggies first and then add the liquid.
📦 Storage
You can store this soup in the fridge for up to 3 days and freeze for up to 3 months. Simply put it into an airtight container and place it into the fridge or freezer once cool. Allow frozen soup to defrost before reheating, and ensure the soup is reheated thoroughly on the stove or in the microwave.
😋 More vegetarian soup recipes
Soups are warming, and nutritious and are perfect for lunch or a light dinner. If you enjoyed this recipe you should check out my other tasty soup recipes.
Did you try this recipe? It would be really great if you could leave a comment and a star rating ⭐️. I would love to receive your feedback and know that other readers find it helpful too.
Don't forget to tag #knifeandsoulrecipes on Instagram or @knifeandsoul on Pinterest!
Recipe Card
Carrot and Parsnip Soup (Roasted and Mildly Spicy)
Equipment
Ingredients
- 500 g (18 oz) parsnips roughly chopped into 4cm / 2 inch pieces
- 500 g (18 oz) carrots roughly chopped into 4cm / 2 inch pieces
- 2 tablespoon olive oil
- ½ teaspoon salt
- 1 large onion finely chopped
- 3 cloves garlic crushed
- 700 ml (3 cups) vegetable stock
- 1 400 ml tin (14 oz) coconut milk (Note 1)
- 1 tablespoon curry powder
- ½ teaspoon chilli powder
- 1 tablespoon honey (Note 2)
- 1 lime (juice) (Note 3)
- A large handful of chopped coriander to serve
Instructions
- Heat your oven to 200°C or 400°F. Put the chopped carrots and parsnips into a baking dish, and add half of the olive oil and salt and combine with your hands. (See note 4 for air fryer instructions)
- Roast in the middle of the oven for 30-40 minutes, turning halfway.
- While the parsnips and carrots are roasting, place a Dutch Oven or large pan on a medium heat and add the other half of the oil. Add the onions and garlic when the oil is hot and sauté until the onions are translucent.
- Add the carrots and parsnips when they are done (they should be lightly brown, and you should easily be able to place a fork in them).
- Pour on the stock, coconut milk and add the curry powder, chilli powder and honey and simmer for 10 minutes.
- Turn off the heat and blend until smooth using a countertop or stick blender.
- Stir in the lime juice and serve topped with coriander/cilantro.
Notes
- Coconut milk: Adds thickness and delicious creaminess to the soup. You can use full-fat or lighter coconut milk.
- Honey: You can swap this for maple syrup or sugar.
- Lime juice - you can add the same amount of lemon juice
- Air fryer instructions: Heat the air fryer to 200C or 400F and set the timer for 20 minutes. Put the chopped carrot and parsnips into a bowl and add olive oil and salt and combine with your hands. Place in the air fryer basket and cook for 20 minutes. Shake the basket halfway to ensure the carrots and parsnips cook evenly.
Lovely. Very creamy. Used a bit less curry powder than the recipe suggested and it was just the right level of spice.
That's great to hear, Elaine. Glad you liked it. Thank you for letting me know.
just made this soup absolutely beautiful. I'm not a lover of hot spicy food but like a bit of a kick so the next time i make it I will add a red chill.
Thank you
Thanks for commenting Mark, really pleased to hear that you enjoyed the soup.