A deliciously creamy and lightly spiced carrot and parsnip soup that is sure to bring warmth and cosiness to the coldest winter days. 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.
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!
✅ 6 reasons why you'll love this recipe
- Full of flavour - make this soup and your taste buds will be sure to thank you. This simple recipe packs in a tonne of flavours; sweet, nutty roast carrots and parsnips, creamy coconut milk, with curry and chilli powder providing a hint of spice and freshly squeezed lime juice and coriander/cilantro adding tangy freshness.
- Easy to make - this soup can be made in less than 30 minutes if you have roast carrots and parsnips to hand or if you use an air fryer. Oven roasting will take around 10 minutes more, but totally worth it for bringing out the natural sweetness in the carrots and parsnips.
- 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.
- Roast carrots and parsnips - roasting takes a little longer than simmering, but the extra investment is really worth it and makes them so much yummier. If you own an air fryer, use it to get perfectly roasted carrots and parsnips in 20 minutes.
- 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 and variations:
This flavour-packed carrot and parsnip soup is a delicious blend of a few simple ingredients. You probably have most of them in your kitchen already.
- 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 instead.
- Fresh coriander/cilantro - is added to the soup when it is served. Don't switch it for dry coriander.
🧑🍳 How to make Spicy Carrot and Parsnip Soup
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.
Place the carrot and parsnip pieces into a bowl and add olive oil, salt and pepper. Heat the air fryer to 200C or 390F. Place the pumpkin pieces into a bowl and mix with your hands until they are evenly coated. Transfer to the air fryer basket when the air fryer is hot and cook for 20 minutes, turning halfway.
Top tip: cooking times can vary depending on your oven or air fryer. Check on the carrot and parsnip pieces every 10 minutes and turn regularly to ensure they roast evenly and do not burn. The carrot and pumpkin 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 pan on a medium heat and fry the onions and garlic until the onion is translucent.
Add the roasted carrot and parsnip pieces when they are done, pour on the stock and coconut milk, season with curry and chilli powder, add the honey and simmer for 10 minutes.
4. Blend & serve
Blend the soup until smooth using a countertop or hand blender. Then stir in the lime juice and serve topped with chopped fresh coriander/cilantro.
👍 Top tips for perfect carrot and parsnip soup
- 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 chilli to suit your preferences - the addition of red chilli 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.
Both are low in fat, high in fibre and full of vitamins and minerals, although the vitamins found in each vegetable vary. For example, parsnips are richer in vitamin C and carrots are a good source of vitamin A and parsnips contain none.
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.
You can store this soup in the fridge for up to 3 days and frozen for up to 3 months. Simply divide it into portions 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.
😋 Check out my other easy soup recipes
Soups are warming, nutritious and are often great make-ahead meals. If you enjoyed this recipe you should check out my other tasty soup recipes.
Looking to try another carrot soup recipe? My carrot and coriander soup is super simple and requires just 5 core ingredients.
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!
Spicy Carrot and Parsnip Soup Recipe
- Prep Time: 5
- Cook Time: 25
- Total Time: 30 minutes
- Yield: 4 1x
- Diet: Vegetarian
A simple 30-minute recipe for a deliciously creamy and mildly spicy carrot and parsnip soup.
Serves 4. Use the scaling buttons below to double or triple the quantity.
- 500g (or 18oz) parsnips - roughly chopped into 4cm / 2 inch pieces
- 500g (or 18oz) carrots - roughly chopped into 4cm / 2 inch pieces
- 2 tbsp olive oil
- ½ tsp salt
- 1 onion - finely chopped
- 3 cloves of garlic - crushed
- 1 tbsp honey
- 1 tbsp curry powder
- ½ tsp chilli powder
- 1 lime - juice
- 700 ml veg stock
- 1 400ml (or 14oz) can coconut milk
- A large handful of chopped coriander to serve
Use the oven or air fryer method to roast your butternut squash.
- Heat your oven to 200°C or 400°F. Put the chopped carrot and parsnip into a baking dish and add half of the olive oil and salt and combine with your hands. (note 2)
- Place in the middle of the oven for 30-40 minutes, turning halfway.
Air fryer method:
- Heat the air fryer to 200C or 400F and set the timer for 20 minutes.
- Put the chopped butternut squash 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 butternut squash cooks evenly.
Preparing the soup:
- 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 hand blender.
- Stir in the lime juice and serve topped with coriander/cilantro.
- Category: Soup
- Method: stove-top, air fryer
- Cuisine: Western
Keywords: spicy carrot and parsnip soup (with coconut milk)
Mark Thomson says
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.
Thanks for commenting Mark, really pleased to hear that you enjoyed the soup.