Curried Parsnip Soup
Nothing says ‘autumn’ quite like this Curried Parsnip Soup. The perfect, mildly-spicy blend of seasonal ingredients, every spoonful of this thick, rich soup is flavourful, nutritious and best of all…low in calories! We’ve made crunchy croutons to scatter on top in a surprising way: by air-frying chunks of parsnip until crisp and golden brown.
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NutritionPer Serving
- Calories150
- Carbs25g
- Protein3.8g
- Fat2.2g
- Saturates0.6g
- Sugars8.1g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
When it’s chilly out, you can always rely on this Curried Parsnip Soup. Far better for you and your budget than shop-bought versions, it’s also delightfully simple to rustle up. It’s the perfect choice for a low-calorie lunch!
You’ll want to get your air fryer, a hand blender or food processor handy. We’ve swapped out traditional croutons for crouton-like chunks of parsnip, and then air-fried them until crispy and golden to scatter on top.
If you tend to prefer a thinner soup, you might like to add more stock or water, as our recipe will leave your soup smooth and thick.
We’ve stirred in plenty of spice to ramp up the flavours, but there’s nothing to stop you cooling things down by adding less – or adding even more powder, if you’d like a lunch with a kick.
What diets is this Curried Parsnip Soup suitable for?
This Curried Parsnip Soup recipe is suitable for vegetarian, dairy-free and vegan diets.
It can be made gluten-free as long as you swap out the following ingredients for gluten-free versions:
- Vegetable stock pot
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make this Curried Parsnip Soup?
You should be able to find all of the ingredients for this recipe in the supermarket.
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We use an air fryer to give our parsnip croutons their moreish crunch.
A hand blender or food processor will easily smooth your soup ingredients.
How many calories are in this Curried Parsnip Soup?
There are 150 calories per portion in this Curried Parsnip Soup, which means it falls into our Everyday Light category.
This Curried Parsnip Soup is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Keep half of one parsnip aside. Chop the rest of the parsnips into 1 inch pieces. Add to a saucepan with the potato, garlic, onion, curry powder and stock pot. Stir in the boiling water and simmer for 10 minutes.
Step 2
Chop the half parsnip you put aside, into ½cm dice. Add to an air fryer with some low-calorie cooking spray and air-fry at 180°C for 10 minutes until crisp.
Step 3
After 10 minutes, finely chop the leafy part of the fresh coriander and add half to the saucepan. Simmer for a further 10 minutes.
Step 4
Transfer the vegetables to a food processor or use a stick blender to blitz until thick and creamy. You may need to add some extra boiling water if it is too thick. Add the remaining coriander leaves and blitz for a further few seconds.
Step 5
Serve immediately, topped with the parsnip croutons and a sprinkle of extra curry powder.
What could I serve with this Curried Parsnip Soup?
This Curried Parsnip Soup is the perfect appetiser for a three-course dinner. Why not try these slimming-friendly main, side and dessert ideas?
How do you know when this Curried Parsnip Soup is cooked?
You’ll need to cook your Curried Parsnip Soup until the potatoes and parsnips are tender which should take around 20 minutes.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep this Curried Parsnip Soup in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Curried Parsnip Soup in the fridge for approximately 3 days or so.
Can I freeze this Curried Parsnip Soup?
No, we don’t recommend freezing this recipe.
How do I reheat this Curried Parsnip Soup?
From chilled: Place in a microwave-proof container with loosely-fitting lid and heat for 4-7 minutes until piping hot.
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Curried Parsnip Soup
This Curried Parsnip Soup is the perfect, mildly-spicy blend of seasonal ingredients. It's flavourful, nutritious and low in calories!
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Prep Time
15 MINS
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Cook Time
20 MINS
- KCals 150
- Carbs 25G
Instructions
- Keep half of one parsnip aside. Chop the rest of the parsnips into 1 inch pieces. Add to a saucepan with the potato, garlic, onion, curry powder and stock pot. Stir in the boiling water and simmer for 10 minutes.
- Chop the half parsnip you put aside, into ½cm dice. Add to an air fryer with some low-calorie cooking spray and air-fry at 180°C for 10 minutes until crisp.
- After 10 minutes, finely chop the leafy part of the fresh coriander and add half to the saucepan. Simmer for a further 10 minutes.
- Transfer the vegetables to a food processor or use a stick blender to blitz until thick and creamy. You may need to add some extra boiling water if it is too thick. Add the remaining coriander leaves and blitz for a further few seconds.
- Serve immediately, topped with the parsnip croutons and a sprinkle of extra curry powder.
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13 comments
See what others have to say
LDsqTuesday 7th July 2020
Could I add celery to this or would that be too much of the recommended daily intake of vitamin k?
LisaTuesday 7th July 2020
Hi, thanks for your comment. Yes, celery would work well as an addition to this soup, however if you have concerns about your vitamin K intake we would advise speaking to a medical professional or dietitian for advice. Hope this helps.
CharlotteMonday 22nd June 2020
To make this in a soup maker would you just add everything together at the start?
Steve CowderoyMonday 22nd June 2020
Hi Charlotte, yes add all ingredients apart from the coriander, which you should and 10 mins before you serve. Hope this helps and please let us know how you get on.
Karys CraneTuesday 12th March 2019
Hi, how would you do this in a pressure cooker?
Emma TSunday 14th April 2019
Hi Karys,
We don’t have a pressure cooker method for this soup as it’s so quick to make on the stove ????
Catherine RoseFriday 19th January 2018
Can you use a vegetable stock cube instead of a vegetable stock pot? If so, what quantity? Thank you.
Margaret mc phailTuesday 21st May 2019
I made this soup to_day and it was really nice and I used vegetable stock cubes I don’t think it made any difference to the taste thank you.
CateSaturday 25th May 2019
So glad you enjoyed it! 🙂
Tanja WakelinThursday 7th December 2017
Would I be right in assuming that it should be 2 teaspoons of curry powder instead of 2 tablespoons? I made the soup today with 2 tablespoons of medium curry powder (as per the recipe) and it was very tasty, but nearly blew our heads off ????. I had to tone it right down with lots of fat free fromage frais and we are used to spicy food. x
RoseSaturday 4th November 2017
Hi, the recipe is amazing! Could I freeze it if I have some left?
Thanks 🙂
JeanetteWednesday 4th October 2017
What if I don’t have an airfryer?
SheenaWednesday 20th September 2017
You guys have done it again, such a fab soup recipe, I love it and the fact that it’s gluten free. Also, y’all have much nicer parsnips than the pitiful ones in my Mississippi grocery store, lol! 🙂
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