Soups, Stews and Chili/ Vegan Recipes/ Vegetarian Recipes

Roasted Garlic, Parsnip & White Bean Soup

Roasted Garlic, Parsnip & White Bean Soup by 2sistersrecipes.com

Roasted Garlic, Parsnip & White Bean Soup.  When you combine roasted garlic, parsnip, rosemary and olive oil and puree them with white beans and vegetable broth into a creamy texture, you get a flavorful soup that will warm everyone on a chilly night.  Best of all it’s vegan, delicious tasting and high in protein.

This Roasted Garlic, Parsnip & White Bean Soup is very different.  It has a thick and smooth texture like a potato soup, only it’s lighter!  And it is very satisfying and tastes great!

Parsnip is a cream-colored root vegetable closely related to the carrot and parsley.

Loaded with nutrients, parsnips are similar to carrots, in the sense that they have a sweet taste to them.  And like carrots, the parsnip has a long list of nutritional value.  One that promotes good health, helps reduce stress, and is loaded with vitamins, minerals and fiber.

I think this poor little parsnip as a vegetable is totally underrated!  In addition, I found out it even contains some protein. Wow!

Definitely a welcoming surprise to me!

 

Roasted Garlic Parsnip White Bean Soup by 2sistersrecipes.com

 

For me, well I never made a soup with parsnips before.  It’s not a common vegetable in Italy, or among Italian-American families, but I was open to try this one at my daughter’s request.

Lizzy describes this Roasted Garlic, Parsnip & White Bean Soup to be a healthier version than most creamy potato soup out there, simply because it’s not loaded with a lot of starch and cream.

Also, if you have been following 2SR for a while,  you may already have noticed most of our soups contain NO cream in them anyway.   So making this one was a no-brainer!

Most of our soups are a quick blend to puree all the ingredients into a creamy texture and that does the trick!

 

Roasted Garlic, Parsnip & White Bean Soup by 2sistersrecipes.com

 

 

While my daughter Lizzie and her friend Sam were searching for a healthier soup one night, they found this one and decided to give it a try.

Lizzie loved it so much, she asked me if I could make it again for her.  So I did!

This recipe also called for a wonderful addition, some pumpkin seeds or aka pepitas as a healthy garnish.  Adding a few pepitas on top of each bowl offers a nice crunch and flavor to the soup.

Not a bad idea!

 

 

Roasted Garlic Parsnip White Bean Soup by 2sistersrecipes.com

 

 

These little pepitas are really good to have around.  They’re also high in protein and in iron, and make the great little snack when hunger strikes.

You should make this creamy roasted garlic, parsnip & white bean soup!  It is SO good!!  Besides – it’s low fat, high in protein, dairy-free and vegan!  A win-win for everyone!

 

 

Roasted Garlic Parsnip & White Bean Soup by 2sistersrecipes.com

Enjoy this creamy-luscious ‘bowl of health’ soup!  Cold weather and chilly nights are always a good reason to make healthy soups.

I hope you will give this one a try!  Have a great day everyone!


You might enjoy our recipe for OVEN-BAKED Parsnip Fries – a healthy alternative to french fries!  Great for kids too!

ENJOY!!

 

 

 … Thanks for Pinning!

 Roasted Garlic, Parsnip & White Bean Soup by 2sistersrecipes,com

 

Hello friends! Are you cooking with us?  If you make this delicious roasted garlic, parsnip & white bean soup, let us know and leave a comment with a star rating below! 

We’d love to hear from you!  Sharing your experience and insights will help all our readers, and it helps us too.

 

Roasted Garlic, Parsnip & White Bean Soup
Author: 
Recipe type: Soup / Starter
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
Roasted Garlic, Parsnip & White Bean Soup. When you combine roasted garlic, parsnip, rosemary and olive oil and puree them with white beans and vegetable broth into a creamy texture, you get a flavorful soup that will warm everyone on a chilly night. Best of all it's vegan, delicious tasting and high in protein.
Ingredients
  • 6 garlic cloves, skin intact, left whole
  • 1 pound parsnips (about 3 tot 4), cut into 1-inch thick pieces
  • 1 onion -cut into rough pieces
  • 1 Tbsp. extra-virgin olive oil
  • 1 Tbsp. dried whole or fresh rosemary
  • ½ tsp. sea salt
  • ground black pepper, to taste
  • 1 (15-ounce) can white beans, drained and rinsed
  • 4 cups (32-ounces) low sodium vegetable broth
  • 1 cup water, and more as needed
  • 1 Tbsp. lemon juice (about ½ lemon)
  • pepitas or pumpkin seeds, as garnish
Instructions
  1. Preheat oven to 400 degrees.
  2. On a large baking sheet, toss garlics, parsnips, onions, salt, pepper and rosemary and drizzle olive oil over them.
  3. Bake for 30 to 38 minutes, or until parsnips turn golden and tender.
  4. Once cool enough to handle, squeeze garlic from skins into a blender, along with roasted vegetables, beans, water, broth and lemon juice (this may be done in 2 batches, if needed) and puree until smooth, adding more water or broth if too thick. Or add ingredients to a large pot and puree with a hand-held immersion blender.
  5. Transfer blended soup to a large pot. Heat over medium heat, stirring often so bottom doesn't scorch.
  6. Season with additional salt, if desired. Serve hot with a sprinkle of pumpkin seeds on top.
  7. Serves 6

Recipe adapted from Yummy Beet.com

Nutrition Facts
Serving size: 1 cup
Servings: 6
Amount per serving
Calories 331
% Daily Value*
Total Fat 3.3g 4%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%
Sodium 437mg 19%
Total Carbohydrate 60.6g 22%
Dietary Fiber 14.8g 53%
Total Sugars 6g
Protein 17.7g
Vitamin D 0mcg 0%
Calcium 212mg 16%
Iron 8mg 45%
Potassium 1580mg 34%
*The % Daily Value (DV) tells you how much a

 

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Thanks for stopping by!  🙂

Anna and Liz

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8 Comments

  • Reply
    Tricia Buice
    February 9, 2017 at 11:22 pm

    I've never loved parsnips on their own, but I bet I would love it in this soup. It looks crazy creamy! Tell your daughter thanks for the inspiration 🙂

    • Reply
      annaliz
      February 10, 2017 at 1:26 am

      Tricia, I'm with you! Parsnips alone have a pungent flavor and it's not very appealing but in this soup recipe it works. Thank you for the lovely compliment! I will pass it along to Lizzy.
      Xo

  • Reply
    Cheri Savory Spoon
    February 10, 2017 at 8:59 pm

    What a wonderful soup, love, love this combo and the fact there is no cream. I almost bought some parsnips at the farmers market Wednesday but decided not to becauce I always prepare them the same way (roasted) They are delicious but my husband gets tired of them. I will buy them next time;)

    • Reply
      annaliz
      February 10, 2017 at 10:59 pm

      Cheri, This was our first time and now I'm open to test more recipes using parsnips. So glad you like this one!
      Thanks for stopping by!

  • Reply
    SavoringTime in the Kitchen
    February 10, 2017 at 10:18 pm

    I can almost taste this soup already! I love the sound of the roasted parnips, onion and garlic in this beautiful soup. Great idea to top it with pepitas too!

    • Reply
      annaliz
      February 10, 2017 at 10:52 pm

      Thank you Sue!

  • Reply
    Dawn Hutchins
    February 14, 2017 at 8:23 pm

    This sounds SO amazing. If I can get my hands on some parsnips, I'm making this!!!

    • Reply
      annaliz
      February 15, 2017 at 12:11 am

      Thank you Dawn! Let us know how the soup turns out for you.
      Thanks for stopping by!

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