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!
I’ve got more than 30 soup recipes in my soup section!
Some of my favourites include:
The Spicy Parsnip and Sweet Potato Soup Video:
The Spicy Parsnip and Sweet Potato Soup Recipe:
Spicy Parsnip and Sweet Potato Soup Recipe
Ingredients
- 1 tbsp olive oil
- 1 large onion diced
- 2 cloves of garlic minced
- 1 tsp minced ginger
- 1 ½ tbsp 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
- 400 ml (14 oz) canned coconut milk
- 600 ml (2 1/2 cups) chicken/veg stock
- small bunch of coriander (cilantro)
- ¼ tsp salt
- ¼ 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)
- ½ tsp chilli flakes
Parsnip chips:
- 2 parsnips peeled and sliced length-ways into thin slices
- 1 tbsp olive oil
- ¼ tsp salt
- ¼ tsp pepper
Instructions
- If you're making parsnip chips, preheat the oven to 190C/375F (fan) 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.1 tbsp olive oil, 1 large onion
- Add the garlic, ginger, and curry powder, stir together, and fry for a minute more, until they release their fragrance.2 cloves of garlic, 1 tsp minced ginger, 1 1/2 tbsp curry powder
- Add the sweet potato, parsnip, and apple, and fry whilst stirring for a minute to coat them in the curry mixture.1 large sweet potato, 2 large parsnips, 1 eating apple
- 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.4 heaped tbsp red lentils, 400 ml (14 oz) canned coconut milk, 600 ml (2 1/2 cups) chicken/veg stock, small bunch of coriander (cilantro)
- 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.2 parsnips, 1 tbsp olive oil, 1/4 tsp salt, 1/4 tsp pepper
- 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.3 tbsp unsalted peanuts
- 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.1/4 tsp salt, 1/4 tsp pepper, 1 lime
- 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.1 tbsp coconut milk, 1 tbsp chilli sauce
- Place the parsnip crisps on top and sprinkle on the toasted peanuts. Add the coriander (cilantro) leaves, chill flakes, and lime slices, then serve.1/2 tsp chilli flakes
Video
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.Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This post was first published in January 2014. Updated in December 2019 with recipe improvements, new photos, tips and video.
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I think the recipe came out well except I wish vegetables had weight listed. The soup was a little sweet I think because of how big the parsnip was. We received two foot long by 4 inch wide parsnip in our grocery order. Just one was enough for the soup. Since the instructions say large, I think every person and region, even country has different ideas on what large, medium, and regular or small is. Weight would be a better measurement for a recipe ingredient especially when other ingredients are measured out more accurately.
This is delicious and now one of my favourite soups. I find that it doesn’t feed 6 though (maybe as a starter), it just about feeds 4. I usually double the recipe and eat the leftovers for lunch. I also don’t always make the parsnip chips, it’s still lovely without them.
Make this regularly – use full fat milk instead of coconut milk. It’s a hit with all those I serve it to! Thank you 🙏
Just made this. Wow perfection in a bowl. Very thick and has a wonderful spicy flavour without heat.
I had left over parsnips in the freezer from bought Christmas packs (we cannot get parsnips in Italy). They were supposed to be baked in the oven with a crispy coating! anyway I thought I would use them up and I think the coating just helped to thicken the soup but didn’t detract from the flavours.
Great website love the recipes 😀 👌 have made a number of the Indian curries and they turn out spot on.
Great recipe cooked it last night ,have been cooking a lot of your recipes from lockdown
last years Chicken shawarma was a good one in the summer 👍🏻
Very innovative work. Great utilization of resources!!
Made this today and loved it. What a great flavour, I’m adding it to my favourites. Thank you for sharing.
Fantastic! Thanks Rose 🙂
Very tasty soup.
I love this soup, great combination. My kids love it too, so definitely on to a winner here.
Easy and so tasty! I did not have lime, so ‘n used a bit of lemon juice and grated half a teaspoon of the peel into the soup as well. Did not have apple…but I am sure it will be even tastier with it added as per the recipe. But it was delicious without it too. I used cream instead of milk because I had to use it before expiry date. But I’ll try with the milk next time. It was very rich with the cream…yum. A definite addition to our favourite soups. Thank you!