Spicy Parsnip and Sweet Potato Soup

 This Spicy Parsnip and Sweet Potato Soup is hearty, healthy and packed with flavour! So good on those cold autumn and winter days when you need that warm, comforting feeling of homemade soup.  Plus I want to show you how to up your toppings game!!

I love making soup.  As well as feeling virtuous for making something homely and healthy, it usually gives me the opportunity to use up the wizened old pieces of veg that are knocking about.  I’m sure they sit there (in my little world where I believe vegetables have feelings), thinking they’ve got no chance of being picked compared to the handsome crunchy specimens they’re sharing a shelf with.  However the sad fact is, those pieces will probably sit there until they’re wrinkled and waiting to be made into soup too.  I really must improve my stock rotation!

This one was adapted from a puree I used to make my kids when they were tiny.  It’s nice and filling, so you don’t even need to serve it with bread for a full and satisfied belly.

First we fry a chopped onion in a little oil until softened. Then we add in garlic, ginger and curry powder and fry again until they release their fragrance.

Next in goes sweet potato, parsnips and apple (for a nice touch of sweetness), followed by red lentils, coconut milk, stock and coriander (cilantro) stalks.

Simmer that all together for 20-25 minutes, then turn off the heat and  season with salt, pepper and the juice of half a lime.  Blend carefully with a stick blender.

Now you could serve it as it is, or with a sprinkling of coriander and a drizzle of lime juice…..

But let’s make this soup into jaw-dropping wow soup.

You with me?

In addition to the coriander and lime juice, we’re talking:

• Crispy roasted parsnip slices (instructions on how to make these are included in the recipe. They’re SO good! Make extra, so you can continue to nibble on them for the rest of the day).
• Chopped up toasted peanuts
• a drizzle of coconut milk or double/heavy cream
• A drizzle of chilli sauce (sriracha or sweet chilli sauce)
• Chill flakes
• Lime slices

Bliss.

Can I make it ahead?

Yes, you can make this soup ahead. Make the soup (without the toppings), then quickly cool, cover and refrigerate for up to 2-3 days. Reheat in a pan until piping hot before serving. You may need to add a splash of water or stock to loosen it up a little when reheating, as it will thicken as it cools.

Can I freeze it?

Yes! Make the soup, then quickly cool, cover and freeze. Defrost overnight in the refrigerator. Reheat in a pan until piping hot before serving. You may need to add a splash of water or stock to loosen it up a little when reheating, as it will thicken as it cools.

Can I make it gluten free?

Yes – use gluten free stock and you’re good to go!

The Spicy Parsnip and Sweet Potato Soup Video:

The Spicy Parsnip and Sweet Potato Soup Recipe:

Spicy Parsnip and Sweet Potato Soup

Spicy Parsnip and Sweet Potato Soup

5 from 3 votes

Print Rate Pin The Recipe For Later

Prep Time: 10 mins

Cook Time: 35 mins

Total Time: 45 mins

Course: Appetizer, Soup

Cuisine: British

Keyword: autumn, healthy soup, hearty soup, winter

Servings: 6 servings

Author: Nicky Corbishley

Ingredients

• 1 tbsp olive oil
• 1 large onion diced
• 2 cloves of garlic minced
• 1 tsp minced ginger
• 1.5 tbsp of curry powder mild or hotter, depending on your taste
• 1 large sweet potato peeled and chopped into chunks
• 2 large parsnips peeled and chopped into chunks
• 1 eating apple peeled and chopped into chunks
• 4 heaped tbsp red lentils
• 14 oz (400ml) canned coconut milk
• 2 1/2 cups (600ml) chicken/veg stock
• Small bunch of coriander (cliantro)
• 1/4 tsp salt
• 1/4 tsp pepper
• 1 lime (half of the lime sliced thinly, the other half will be squeezed into the soup)

Toppings:

• 3 tbsp unsalted peanuts roughly chopped
• 1 tbsp coconut milk (or you can replace with double/heavy cream)
• 1 tbsp chilli sauce (sriracha or sweet chilli sauce)
• 1/2 tsp chilli flakes

Parsnip chips:

• 2 parsnips peeled and sliced length-ways into thin slices
• 1 tbsp olive oil
• 1/4 tsp salt
• 1/4 tsp pepper

Instructions

• If you're making the parsnip chips, preheat the oven to 190C/375F and line a baking tray with a silicone liner.
• Heat the oil in a large saucepan over a medium heat. Add the onion and cook for 3-4 minutes until softened.
• Add the garlic, ginger and curry powder, stir together, and fry for a minute more, until they release their fragrance.
• Add the sweet potato, parsnip and apple, fry whilst stirring for a minute to coat them in the curry mixture.
• Add the lentils, coconut milk, stock and the stalks from the coriander (cilantro) - we'll save the leaves for garnish later. Bring to the boil, then turn down the heat and simmer gently for 20-25 mins.
• While the soup is simmering, place the sliced parsnips for the soup topping on the baking tray. Drizzle over the 1 tbsp of oil and the 1/4 tsp of salt and pepper. Toss together.
• Place the parsnips in the oven for 15-20 minutes (no need to turn) until golden brown. Remove from the oven.
• At this point you can also place the unsalted peanuts for your soup topping in a small frying pan (no oil). Fry over a high heat for 2-3 minutes, stirring often, until browned (be careful, they burn quickly). Transfer to a bowl when browned.
• Take the soup off the heat, add the salt and pepper and the juice of half a lime and carefully blend using a stick blender (or carefully pour into a food processor and blend) until smooth.
• Have a taste and add a bit more seasoning if required.  You could also add a bit of water if the soup seems a bit too thick.  
• Ladle into bowls, and top with a drizzle of coconut milk (or double/heavy cream) and a drizzle of chilli sauce. Give the sauces a little swirl.
• Place the parsnip crisps on top and sprinkle on the toasted peanuts. Add the coriander (cilantro) leaves, chill flakes and lime slices, then serve.

Recipe Video

Recipe Notes

Can I make it ahead?

Yes, you can make this soup ahead. Make the soup (without the toppings), then quickly cool, cover and refrigerate for up to 2-3 days. Reheat in a pan until piping hot before serving. You may need to add a splash of water or stock to loosen it up a little when reheating, as it will thicken as it cools.

Can I freeze it?

Yes! Make the soup, then quickly cool, cover and freeze. Defrost overnight in the refrigerator. Reheat in a pan until piping hot before serving. You may need to add a splash of water or stock to loosen it up a little when reheating, as it will thicken as it cools.

Can I make it gluten free?

Yes - use gluten free stock and you're good to go!

Nutritional information is approximate and is per serving, based on 6 servings, including toppings.

Nutritional Information

Nutrition Facts

Spicy Parsnip and Sweet Potato Soup

Amount Per Serving

Calories 363 Calories from Fat 216

% Daily Value*

Fat 24g37%

Saturated Fat 14g70%

Cholesterol 1mg0%

Sodium 578mg24%

Potassium 761mg22%

Carbohydrates 37g12%

Fiber 8g32%

Sugar 12g13%

Protein 6g12%

Vitamin A 3154IU63%

Vitamin C 25mg30%

Calcium 81mg8%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

Tried this recipe?Mention @KitchenSanctuary or tag #kitchensanctuary on Instagram!

This post was first published in January 2014. Updated in December 2019 with recipe improvements, new photos, tips and video.

Some of the links in this post may be affiliate links – which means if you buy the product I get a small commission (at no extra cost to you). If you do buy, then thank you! That’s what helps us to keep Kitchen Sanctuary running. The nutritional information provided is approximate and can vary depending on several factors. For more information please see our Terms & Conditions.