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Roasted Garlic and Parsnip Soup

Creamy, nutty and sweet roasted garlic and parsnip soup with caramelised onions. Seasonal parsnips are roasted and blended in this delicious winter warmer soup!

Roasted Garlic & Parsnip Soup #parsnipsoup #garlic #vegansoup

This soup is super simple and only requires a few ingredients. Parsnips aren’t just for roasts – they are great in soups, stews and curries!

Garlic and parsnip compliment each other perfectly and when they are roasted their flavours deepen and give for a rich, nutty and sweet combination.

Topped with some toasted crunchy seeds and a drizzle of cream there really isn’t a better soup for wintery days!

What you’ll need for parsnip soup:

  • Parsnips
  • Head of garlic
  • Rosemary
  • Maple syrup
  • Onion
  • Vegetable stock
  • Lemon
  • Vegan cream and toasted seeds (optional, for serving)
Roasted Garlic & Parsnip Soup #roastedparsnips

How to make parsnip soup:

The parsnips and garlic are roasted in rapeseed oil, maple syrup and rosemary until crispy, soft and browned.

Whilst they are in the oven you are going to caramelise some onions. Don’t rush this step, it is important to let the onions caramelise slowly.

Once the parsnip is roasted and the onions are caramelised it’s time to whizz them up with the remaining ingredients.

Vegan Leek and Potato Soup

I use a hand food processor (less washing up!) but if you don’t have one you can transfer to a food blender or processor. 

I like my soups quite thick but if you want it thinner just add a bit of extra water!

This recipe serves 4-6, depending on portion size and what you serve it with. I love serving it in a mug for those extra cosy vibes!

Roasted Garlic & Parsnip Soup #parsnipsoup #garlic #vegansoup

It’s a great soup to make on a Sunday to have for next weeks lunches. It will keep well in the fridge for a few days, or you can freeze it!

We love toasted seeds on just about everything – we keep them in a jar with our condiments and then they are ready to go!

They are so tasty as a topping on breakfast toasts, cereals, soups, curries, you name it. I used a mix of black sesame seeds, pumpkin seeds, linseeds. But you can use a mix of whatever you like or have on hand!

All you need to do is place them in a dry frying pan on medium heat and leave them for a couple of minutes stirring occasionally.

Easy Vegan Gravy #gravy #sauce #vegan #christmas #thanksgiving

I love to serve this parsnip soup with some toasted crunchy sourdough with vegan butter. SO good!

I also love making herby sourdough croutons. So easy to make, just tear sourdough bread into chunks, drizzle with salt and pepper and roast for 8-10 minutes.

Then coat in chopped fresh herbs! You can find the full recipe here that I made with my broccoli cheddar soup!

It would also make the perfect starter for Christmas lunch! You can make it ahead of time so you have more time to enjoy with family and friends.

It will keep in the fridge for 3-5 days in an air tight container or you can freeze it for a couple of months!

For more soup recipes you may enjoy these!

Leek and potato soup

Broccoli cheddar soup

Sweet potato and coconut curry soup

Thai green curry pea soup

Thai sweet potato and carrot soup

As always if you make this roasted garlic and parsnip soup be sure to leave me a comment, rate this recipe and tag me on Instagram. I love seeing all your photos of my recipe recreations!

Don’t forget to follow along on FacebookPinterest and Instagram – I’d love to see you all there!


Roasted Garlic & Parsnip Soup #parsnipsoup #vegansoup #roastedgarlic

Roasted Garlic and Parsnip Soup

Yield: 4-6
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Creamy, nutty and sweet vegan roasted garlic and parsnip soup with caramelised onions. It's comforting, cosy and perfect for cold wintery days.


  • 1 kg parsnips (about 8)
  • 1 head of garlic (about 10 cloves)
  • 1 tbsp fresh/dried rosemary
  • 2 tbsp maple syrup
  • 3 large onions
  • 1.5 litres / 6+1/3 cups vegetable stock
  • 1 lemon


  • Vegan cream
  • Toasted Seeds


  1. Pre heat the oven to 200C/400 F.
  2. Wash the parsnips well and then cut into 2cm chunks. Peel the garlic and place in a roasting tin with the parsnips. Drizzle some vegetable oil, rosemary, maple syrup, salt and pepper on them and place in the oven. They will take about 20 mins. Give them a bit longer if they need it.
  3. Thinly slice the onions and place in a saucepan with some oil on a low to medium heat. Leave them to cook for about 15-20 minutes, stirring occasionally. They will slowly start to soften and caramelise.
  4. In a heavy bottom pan, place the roasted garlic, parsnips, caramelise onions and stock. Use a hand held blender to blend until smooth, Alternatively, do this in a a blender. Add extra water accordingly, if you want a thinner consistency,
  5. Squeeze in the juice from the lemon and season with salt and pepper.
  6. Serve and top with some vegan cream and toasted seeds,


I used one vegetable stock cube for 1.5 litres of water.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 312Total Fat: 4gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 1gSodium: 1090mgCarbohydrates: 68gFiber: 11gSugar: 25gProtein: 6g

Did you make this recipe?

Let me know in the comments or tag me on Instagram @cupfulofkale

Roasted Garlic & Parsnip Soup #parsnipsoup #vegansoup #parsniprecipe


Tuesday 14th of November 2023

Delicious 😋 made this for my mum whom loves parsnips. Might need an edit as it says rapeseed oil….


Tuesday 4th of April 2023

My husband came home with a bag of parsnips (they are not my favorite) and what to do with them? So I found your recipe, made the soup and I love it! It is delicious. Thank you.


Wednesday 5th of April 2023

Hi Gayle, so glad you found my recipe and enjoyed it so much :) Tamsin xo


Thursday 9th of February 2023

Turned out to be a 70+ degree day, when I had planned my menu for a 30º day! Anyway, the soup was DELISH! I'll freeze what I have leftover and eat the rest over the next week or so.


Thursday 2nd of December 2021

Is the lemon juice really necessary? Thanks.


Friday 3rd of December 2021

Hi Kay, you can definitely leave it out, it just adds a bit of acidity to balance out the sweetness! Tamsin xo

Lindsay Goodall

Tuesday 10th of August 2021

I made this and served it with toasted pine nuts and sesame seeds along with a drizzle of chilli oil. It took double the cooking and prep times but I’d still make it again. It looks professional. Thank you.


Thursday 12th of August 2021

Hi Lindsay, those additions sound delicious! So glad you enjoyed it :) Tamsin xo

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