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 bowl of 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 values.
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!
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 trying 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 creamy 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!
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.
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.
Not a bad idea!
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!
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!
And how about more healthy soups! Try these:
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
- 6 garlic cloves, skin intact, left whole
- 1 pound parsnips (about 3 to 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
- 1/2 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 1/2 lemon)
- pepitas or pumpkin seeds, as a garnish
- Preheat oven to 400 degrees.
- On a large baking sheet, toss garlic, parsnips, onions, salt, pepper, and rosemary and drizzle olive oil over them.
- Bake for 30 to 38 minutes, or until parsnips turn golden and tender.
- 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.
- Transfer blended soup to a large pot. Heat over medium heat, stirring often so the bottom doesn't scorch.
- Season with additional salt, if desired. Serve hot with a sprinkle of pumpkin seeds on top.
- Serves 6