Spicy Parsnip Soup

This warming vegetarian soup is perfect for bringing  cheer and comfort to grey winter days. Hearty and satisfying, it makes for a filling lunch or starter that is nonetheless neither rich nor calorific. This makes it ideal for the post-Christmas period, bringing a welcome break from the rich luxuries of the holidays. Parsnips despite their sweet starchy qualities are lower in calories than potatoes. They are also a good source of dietary fibre, Vitamin C, folic acid and manganese.

Folic Acid

Folic acid is a B vitamin that has long been recognized as a key nutrient in human health. Low intake of folic acid can have devastating effects, ranging from birth defects to blood diseases and possibly even cancers. More recently scientists have been researching the role that folic acid plays in protecting the skin against UV related skin cancers. Studies suggest that folic acid levels in the skin play an important role in the prevention of cancers.


Spicy Parsnip Soup

Serves 4

spicy parsnip soupIngredients

2 tbsp coconut oil
1 tsp coriander seeds
1 tsp cumin seed, plus extra to garnish
½ tsp ground turmeric
½ tsp mustard seeds
1 large onion, cut into 8 chunks
2 garlic cloves
675g parsnips, diced
2 plum tomatoes, quartered
1.2l vegetable stock


Heat oven to 220C/fan 200C/gas 7. In a bowl, mix together the oil and spices. Add the vegetables and mix well. Spread over a heavy baking sheet, then roast for 30 mins until tender.

Spoon into a food processor or liquidiser with half the stock and process until smooth. Pour into a pan with the remaining stock, season, then heat until barely simmering. Remove from the heat and stir in the lemon juice. Garnish with cumin seeds.

  • calories 233
  • protein 6g
  • carbs 30g
  • fat 10g
  • fibre 10g
  • salt 1.1g