• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Nicky's Kitchen Sanctuary logo

  • > Start Here
  • The Recipes
    • Browse all categories
    • Asian
    • Dinner
    • Pasta
    • Roast Dinner
    • Curries
    • Sides
    • Soups
    • Big Batch
    • Quick Dinner Recipes
    • Skinny Recipes
    • Street Food
    • Lunch
    • Gluten Free
    • Vegetarian
    • Cakes & Treats
    • BBQ
    • Breakfast & Brunch
    • Drinks
    • Appetizers
    • Sauces and Dips
  • My New Book
  • Blogger Resources
    • Living The Blog
    • How to start a food blog
    • Income Reports
  • About
    • About
    • Contact
    • Terms and Conditions
    • Privacy Policy
    • Cookie Policy
  • Sign-Up
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
menu icon
go to homepage
search icon
Homepage link
  • > Start Here
  • All Recipes
  • Never miss a recipe!
  • 20 Minute Meals
  • Appetizers & Party Food
  • Asian
  • Curries
  • Dinner
  • One Pot
  • Pasta
  • Roast Dinner
  • Sides
  • Slow Cooked
  • Soups
  • Street Food
  • Terms and Conditions
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home > Soups

    Spicy Parsnip and Sweet Potato Soup

    Published: Dec 16, 2019 by Nicky Corbishley

    Go to Recipe Go to Video Print Recipe

     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!!overhead picture of Spicy Parsnip and Sweet Potato Soup in a dutch oven with some having been ladled out into a white bowl on a blue and white chequered table cloth

    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.
    12 image collage showing how to make parsnip and sweet potato soup

    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.

    Close up image of parsnip and sweet potato soup with parsnip and coriander toppings

    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!

    Tall image of parsnip and sweet potato soup on blue background. Toppings scattered around an on soup.

    I've got more than 30 soup recipes in my soup section!

    Some of my favourites include:

    • Tuscan Style Chicken Soup
    • Chicken Noodle Soup
    • Creamy Cauliflower Soup
    • Hidden Veg Tomato Soup with Gruyere Bacon Croutons
    • Cheesy Roasted Vegetable Soup
    • Spicy Pork Ramen Noodle Soup

    The Spicy Parsnip and Sweet Potato Soup Video:

    YouTube video

    The Spicy Parsnip and Sweet Potato Soup Recipe:

    Spicy parsnip and sweet potato soup with parsnip crisps and coriander toppings

    Spicy Parsnip and Sweet Potato Soup

    By: Nicky Corbishley
    Spicy Parsnip and Sweet Potato Soup
    5 from 5 votes
    Rate this Recipe Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 35 minutes mins
    Total Time 45 minutes mins
    Course Appetizer, Soup
    Cuisine British
    Servings 6 servings
    Calories 363 kcal

    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 ½ cups (600ml) chicken/veg stock
    • Small bunch of coriander (cliantro)
    • 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 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 ¼ 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.

    Video

    YouTube 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

    Calories: 363kcalCarbohydrates: 37gProtein: 6gFat: 24gSaturated Fat: 14gCholesterol: 1mgSodium: 578mgPotassium: 761mgFiber: 8gSugar: 12gVitamin A: 3154IUVitamin C: 25mgCalcium: 81mgIron: 4mg
    Keywords autumn, healthy soup, hearty soup, winter
    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.

    Hi I’m Nicky

    I love to cook and I want to share with you my favourite, delicious family friendly recipes. I want to inspire you to create fantastic food for your family every day.

    Read More

    More Soups

    • Overhead square shot of a white bowl filled with chicken and sweetcorn soup. The soup is topped with spring onions and there is a black spoon sticking out. There are some spring onions also in shot.
      Chicken and Sweetcorn Soup
    • Square image of seafood laksa in a white bowl on a dark surface. The laksa is topped with a coriander-chilli-red onion garnish.
      Seafood Laksa
    • Close up square image of butterbean and chorizo soup topped with feta and watercress in a light bowl. There is a spoon sticking out of the bowl.
      20-Minute Butterbean and Chorizo Soup
    • Square image of a bowl of chicken and rice soup on a light background. There is a gold spoon in the bowl. There is a further bowl and some bread slices in the background.
      Chicken and Rice Soup

    Other Recipes You Might Like:

    Roasted vegetable soup in a blue bowl
    Roasted Vegetable Soup
    10 Comforting Soups for Autumn
    10 Delicious Soups To Warm You Up This Autumn
    Chickpea and Lemon Soup - Fresh and zingy. A great lunch for only 185 cals per portion. Gluten free and Vegan too.
    Chickpea and Lemon Soup
    Square image of seafood laksa in a white bowl on a dark surface. The laksa is topped with a coriander-chilli-red onion garnish.
    Seafood Laksa

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Rate the recipe




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. Evelyn says

      June 02, 2022 at 1:36 pm

      5 stars
      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.

      Reply
    2. Paul says

      January 07, 2021 at 7:38 pm

      5 stars
      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 👍🏻

      Reply
    3. Floranet says

      December 16, 2019 at 10:46 am

      Very innovative work. Great utilization of resources!!

      Reply
    4. Rose Anson says

      November 07, 2019 at 5:40 pm

      5 stars
      Made this today and loved it. What a great flavour, I’m adding it to my favourites. Thank you for sharing.

      Reply
      • Nicky Corbishley says

        November 07, 2019 at 6:49 pm

        Fantastic! Thanks Rose 🙂

        Reply
    5. Andy says

      January 02, 2019 at 9:33 pm

      5 stars
      Very tasty soup.

      Reply
    6. SC says

      August 09, 2018 at 6:30 pm

      5 stars
      I love this soup, great combination. My kids love it too, so definitely on to a winner here.

      Reply
      • Wenda says

        June 12, 2019 at 3:45 pm

        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!

        Reply

    Primary Sidebar

    Hi I’m Nicky

    I love to cook and I want to share with you my favourite, delicious family friendly recipes. I want to inspire you to create fantastic food for your family every day.

    Read More

    Recipes by category:

    • Popular Recipes
    • Asian
    • Curries
    • Quick Dinner Recipes
    • British Classic Recipes
    • BBQ
    • Roast Dinner
    • Street Food
    • Pasta
    Search For a Recipe

    Our Top Trending Recipes:

    • Crispy Sesame Chicken on a bed of rice in a stone bowl
      Crispy Sesame Chicken with a Sticky Asian Sauce
    • honey garlic chicken in a bowl on top of boiled rice
      Honey Garlic Chicken
    • Roast potatoes with salt and fresh thyme leaves
      The Best Crispy Roast Potatoes
    • Cheesy Pasta Bake With Chicken And Bacon - a family favourite (and it makes great leftovers too!).
      Cheesy Pasta Bake With Chicken And Bacon
    • Chicken curry in a white bowl with rice.
      Easy Chicken Curry
    • Satay sauce in a small copper pan topped with peanuts and coriander
      Easy Satay Sauce Recipe
    • Bowl of Korean fried chicken topped with sesame seeds and strips of spring onion.
      Korean Fried Chicken
    • Overhead image of tuna pasta bake in a white dish topped with finely chopped parsley.
      Creamy Tuna Pasta Bake

    FREE recipes direct to your inbox!

    Never miss a recipe and sign up for our completely FREE emails.

      Featured Recipes:

      • Hands holding bowl of Bowl of chilli con carne with rice
        Chilli Con Carne
      • Lancashire hotpot on wooden background
        Traditional Lancashire Hotpot
      • A dish of creamy chicken pie with puff pastry sat on a blue and white striped cloth.
        Creamy Chicken Pot Pie
      • Egg fried rice on a dark bowl on a white background.
        Egg Fried Rice
      • Bowl of Korean fried chicken topped with sesame seeds and strips of spring onion.
        Korean Fried Chicken
      • Firecracker Chicken on a blue plate against a dark background
        Copycat Firecracker Chicken
      • Square image of buffalo chicken pasta in a silver pan on a light grey background.
        Buffalo Chicken Pasta
      • A simple made-from-scratch curry, slow cooked to intensify the heat and flavour.
        Slow Cooker Spicy Chicken Curry
      As Featured On
      brit and co logo
      buzzfeed logo
      cheshire life logo
      country living logo
      beautiful home and life logo
      my fitness pal logo
      Neff logo
      The telegraph logo
      The Kitchn logo
      Vegetarian society logo

      Footer

      Nicky Corbishley is the recipe creator and photographer for Kitchen Sanctuary. Wife to Chris (chief techie and videographer) and mum to Lewis and Gracey. Read More…

      DMCA.com Protection Status

      Most Recent Recipes

      • Garlic and Coriander Potatoes
      • Air Fryer Roast Potatoes
      • Chicken Breast Recipes
      • Dal Makhani Recipe
      • Chicken Cacciatore

      Copyright © 2023 LoveFoodCreative Ltd - Privacy Policy - Cookie Policy - Terms & Conditions