Cheap & Cheerful Carrot and Parsnip Soup Recipe
carrot miso parsnip soup recipe

This carrot and parsnip soup recipe is so mind blowingly simple and deliciously warming (yes like a bear hug on a cold day!), that I’m sure it will become a winter staple in your home. Less than £0.80 per serving, 35 mins total cooking time, packed with vitamins, antioxidants and fibre, consists of 9 ingredients, requires one pan (less washing up *yay!*), dairy free and vegan friendly.

carrot miso parsnip soup recipe

Gosh, I have a love hate relationship with winter vegetables, no thanks to my kids. You see, they don’t do roast veg (yet), and they don’t do mash either, which leaves me with limited options since winter veg are all about the roasting and mash!

So you can only imagine my delight when I decided to use up all the parsnips and carrots from my veg box and turn them into this carrot and parsnip soup which the kids not only devoured with no complaints, they even unanimously agreed that I was the best ‘cooker’ ever, which in my opinion is the highest culinary compliment one could ever strive for.

As far as I’m concerned, I’ve made it.

carrot miso parsnip soup recipe

Not only is this carrot and parsnip soup recipe sweet (thanks to the parsnips and carrots), but it also has a gorgeous savoury undertone from the onions and garlic. The oat cream adds a smooth and creamy texture that brings it all together. It’s so good you guys. Definitely in my top 3 soups of all time.

And if you’re into meal prepping and bulk cooking then you should definitely add this recipe to your list because it’s very easily scalable, and it freezes well. It’s also a great lunch to have on the go or take to the office, and you can’t beat the nutritional profile (have a read below at the nutrient nuggets list of all the ingredients if you’re interested).

carrot miso parsnip soup recipe

But if you’re looking for something a little more filling this winter why not try my green lentils and coconut curry recipe? Or alternatively if you’re looking for a light dinner recipe check out these roast squash and cavolo nero socca pizzas.

Besides, if you’re too broke to eat this month, make this carrot and parsnip soup recipe everyday and you’ll make it just fine. You’re welcome.

Don’t forget to tag me on Instagram @earthandspoon and use #earthandspoon if you make this! Or feel free to pin this recipe for later.

Happy cooking beauties!


carrot miso parsnip soup recipe

What you’ll need:

Hand held blender

Prep time:

5 mins

Cooking time:

30 mins

Total time:

35 mins

Serving Size:

4 Servings


500g (1.10 lbs) parsnips, peeled and cut into chunks

300g (0.66 lbs) carrots, peeled and cut into chunks

1 large onion, diced

1.5 litres (52.8 oz) water

125 ml (4.4 oz) oat cream and extra to top

3 garlic cloves, finely chopped

8cm (3 inches) finely chopped ginger

2 tbsp olive oil

1.5 tbsp brown miso paste (optional)


  1. Heat the olive oil in a large stockpot and fry the onion, carrots and parsnips for 8 minutes, then add the garlic and cook for a further 2 minutes.

  2. Next add the ginger and cook for 2 minutes before adding the water. Bring to the boil and simmer for 18 minutes until the parsnips and carrots are completely tender.

  3. Remove the stockpot from the heat and add the oat cream and miso paste then stir.

  4. Using the hand blender, blend until smooth. Add a bit more water if it’s too thick.

  5. Season with sea salt & pepper if needed and serve. Drizzle with a little oat cream, olive oil and top with toasted pumpkin seeds (or any seeds of choice) and chilli flakes.*


* This carrot and parsnip soup + sourdough bread = heaven.

Nutrition Nuggets:

  • Parsnips - are high in vitamin C which is great for eye health and immunity; fibre which aids in digestion and folate which is essential for pregnant women and the prevention of birth defects.

  • Carrots - are top contributors to Vitamin A which is crucial for eye health, and are also a rich source of beta carotenes, which are antioxidants that boost the immune system.

  • Onions - high in antioxidants which help prevent cancer and protect against heart disease by reducing the risk of blood clot formation. They also improve blood circulation and blood pressure levels. Beneficial for arthritis prevention/arthritis sufferers due to anti-inflammatory properties.

  • Garlic - an incredible 'superfood' linked with preventing cancer, heart disease, strokes and a multitude of infections. It also helps improve dementia symptoms, and controls blood pressure.

  • Ginger - linked with preventing cancer, heart disease, strokes and a multitude of infections. It also helps improve dementia symptoms, and controls blood pressure.

  • Oats -  lowers cholesterol levels, blood pressure and stabilises blood sugar levels which in turn lowers risk of type 2 diabetes and heart disease. Oats also improve gut health and are rich in dietary fibre keeping you full for longer.

  • Olive oil - best taken as extra virgin, this oil is key for heart and brain health.

  • Miso paste - this Japanese fermented soybean paste contributes to a healthy gut flora by creating a protective lining in the gut and protects against pathogens. Miso paste is known to help improve skin, bone health, immune health and promotes a healthy nervous system.

carrot miso parsnip soup recipe

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