Parsnip Soup

My grandmother loved parsnips. She would use them in her red flannel hash, in soups and stews, and would always have a huge bowl of mashed parsnips available during any Thanksgiving meal that she would host. Although I was not a fan of parsnips as a child, I now understand why my grandmother loved them so much. This humble root vegetable is a rich source of fiber, Vitamins C, K, and E, folate, magnesium, zinc, and phosphorous, and antioxidants. Similar in flavor to a carrot, it has a slightly nutty undertone that shines in this soup recipe, when contrasted with the bite of freshly cracked black peppercorns and the slightly acidic tomato paste.


  • 1 medium onion
  • 1 leek
  • 4 large parsnips, peeled and chopped
  • 1 Tablespoon tomato paste
  • 3 cups low-sodium vegetable broth
  • Freshly cracked black peppercorns
  • Salt to taste


  1. In a large pot over medium heat, sauté the onion, and leek in a little bit of vegetable stock for about 5 minutes, until soft.
  2. Add the parsnips, tomato paste, and the rest of the stock, and bring to a steady simmer.
  3. Cook for about 15-20 minutes until the parsnips are tender and falling apart, then remove from the heat and use a hand blender (or regular blender or potato masher) to achieve your desired soup consistency.
  4. Season to taste with salt and pepper to taste. Enjoy!

Nutrition Information: Serving size: ¼ of recipe| Servings per recipe: 4 | Calories: 145.2, total fat: 0.7 g, saturated fat: 0.1 g, cholesterol: 0 mg, sodium: 123.5 mg, carbohydrates: 34.3 g, fiber: 6.6 g, sugar: 10.9 g, protein: 3.3 g

*Recipe adapted from Emma’s Little Kitchen


Dr. Marybeth Mitcham
Nutrition, Food Safety, and Healthy Living Educator
518-623-3291 or 668-4881

Last updated December 13, 2021