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    Home » Recipes » Dinner

    Creamy Carrot and Parsnip Soup

    Published: Aug 26, 2023 by Christy Faber · 2 Comments

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    Jump to Recipe

    Ultra Creamy Carrot and Parsnip Soup combines hearty roasted root vegetables, protein-rich cannellini beans, and nourishing vegetable broth, flavored with a hint of spicy harissa paste and zesty lime juice. This comforting vegan-friendly soup will warm your heart guaranteed!

    Spoonful of creamed carrot and parsnip soup over a bowl the soup with parsley garnish.

    Pair this soup with a few slices of rustic bread and a side of hummus or sunflower seed dip for a satisfying and well-rounded meal.

    Jump to:
    • Why You'll Love This Recipe
    • Ingredients
    • Substitutions & Variations
    • How To Make Carrot and Parsnip Soup
    • Expert Tips
    • Recipe FAQs
    • More Soups You'll Love
    • Recipe
    • Creamy Carrot and Parsnip Soup

    Why You'll Love This Recipe

    • This soup is dairy-free and vegan!
    • The addition of cannellini beans adds some protein.
    • It's easy to adjust the level of spice. Add more cayenne pepper if you'd like a really spicy soup.
    • It's made with delicious roasted carrots and parsnips that give an additional depth of flavor.
    • Nutrient packed (just like my Chocolate Spinach Muffins)
    • Freezer-friendly!
    • Perfect as a cozy dinner paired with slices of buttered toast or as a light lunch.

    Ingredients

    Ingredients to make cream carrot and parsnip soup in bowls on a countertop.
    • Vegetable broth - you can use chicken broth if you prefer.
    • Cannellini beans- are also known as white kidney beans.
    • Harissa paste - this ingredient can vary in degrees of spiciness. The harissa paste at my local grocery store is very mild. If you're sensitive to spice then taste the broth before adding the cayenne pepper.
    • Coconut milk - this can easily be swapped for coconut cream or half n half or heavy cream if that's what you have on hand.

    See the recipe card below for a full list of ingredients and measurements.

    Substitutions & Variations

    • Coconut Milk: If you're not a fan of coconut milk or want a different flavor profile, you can substitute it with half n half or heavy cream.
    • Harissa Paste: if you can't find harissa paste in your local grocery store you could try making your own harissa paste. If you can find harissa spice mix and want to make your own paste: here is a simple to make harissa paste from powder.
    • Nutritional Yeast: is an entirely optional ingredient but it adds some nutritional benefits.

    I have not experimented with any other substitutions or alterations for this recipe. If you decide to make any changes by adding or substituting ingredients, I would love it if you could share your results with us by leaving a comment below.

    How To Make Carrot and Parsnip Soup

    Here are the step-by-step instructions to make this recipe.

    Step 1: Prep vegetables and roast carrots and parsnips.

    Start by chopping the onions and mincing the garlic.

    Peel and chop the carrots and parsnips. Place them on a cookie sheet, drizzle with olive oil, and sprinkle a bit of sea salt. Roast in the oven at 425°F until they become soft and develop lightly caramelized edges. This will take approximately 40 minutes.

    Roasted carrots and parsnips freshly out of the oven on a lined baking sheet.

    Step 2: Cook the onion and garlic.

    While the vegetables are roasting, melt butter in a heavy-bottomed soup pot. Add the onions and cook until they become soft. Stir in the minced garlic and cook for another 60 seconds.

    Garlic cooking in the bottom of a large pot.

    Step 3: Add in the vegetable stock, beans and flavorings.

    Pour in the vegetable stock, cannellini beans, harissa paste, lime juice, salt and pepper, cayenne pepper, and nutritional yeast (if using). Bring the mixture to a light simmer and let it cook while the vegetables are roasting.

    Vegetable broth pouring into a large pot with cooked onion inside.

    Step 4: Take the soup off the heat and add the remaining ingredients.

    Once the roasted vegetables are ready, add them to the soup pot and turn off the heat. Pour in the coconut milk and let the soup cool for around 20 minutes, or until it's safe to blend.

    Carrot and Parsnip soup off the heat with all ingredients added.

    Step 5: Blend the soup.

    Blend the soup using either a blender or an immersion blender. Depending on the power of your blender, you might need to blend in batches. Don't forget to rinse out the empty soup pot.

    Blender with carrot and parsnip soup in it, just blended.

    Step 6: Heat the finished soup and adjust the seasonings.

    Return the blended soup to the pot and gently reheat it. Take a taste and adjust the seasonings as needed. Add more salt, pepper, harissa, or lime juice to suit your preferences.
    If the soup is too thick you can add some additional broth or water to thin it slightly.

    Serve the soup hot, garnished with fresh basil oil or a drizzle of olive oil and a few extra drops of harissa paste, or with a swirl of cream.

    Instructions for making the basil oil in the recipe card below.

    Pureed carrot and parsnip soup in a large pot.

    Expert Tips

    • Roasting allows the vegetables to develop a slight golden-brown color. This contributes to the depth of flavor in your soup.
    • Allow the soup to cool slightly before blending. Blend in batches if necessary, and I recommend you don't fill the blender more than halfway if you're not sure how powerful it is.
    • For a velvety-smooth texture, blend the soup longer than you might think necessary. I blend for a total of two minutes minimum, pausing every 30 seconds to give the motor a break.
    • Once everything's blended, taste the soup thoughtfully and make the necessary adjustments to make it truly exceptional. A little extra salt, spice, or tang can transform it from good to amazing, so take your time!
    • The flavors of this soup become even richer as it sits. If you have the time, consider preparing it a day ahead. Letting it rest allows the flavors to mingle and intensify, resulting in a soup that's even more delicious.

    Recipe FAQs

    What is harissa paste and where can I find it?

    Harissa paste is a spicy and flavorful chili paste commonly used in North African and Middle Eastern cuisines. You can usually find it in the international aisle of grocery stores or in specialty food stores.

    Can I adjust the consistency of the soup if it's too thick/thin?

    Absolutely! If the soup is too thick, you can thin it out with a bit of vegetable broth. If it's too thin, you can simmer it for a bit longer to reduce the liquid and thicken it up.

    Is this soup spicy?

    This soup has a very mild hint of spice. However, the level of spiciness can be adjusted to your taste. If you prefer a milder version, you can use less cayenne pepper or omit it altogether.

    Can I make this soup ahead of time?

    This is the perfect soup to prep the day before! The flavors will get even better!

    Can I freeze this soup?

    Yes, this soup is definitely freezer friendly! Allow it to cool, portion it into airtight containers or freezer bags, and label with the date before placing it in the freezer. Enjoy it within 3 months.

    Overhead view of carrot and parsnip soup with Basel garnish.

    More Soups You'll Love

    • Lemon Orzo Chicken Soup
    • Apple Cider Butternut Squash Soup
    • Cauliflower Sausage Soup
    • Cozy Autumn Wild Rice Soup

    If you tried this Creamy Carrot and Parsnip Soup or any other recipe on my website, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. I love hearing from you!

    Recipe

    Creamy Carrot and Parsnip Soup

    Christy Faber
    Ultra Creamy Carrot and Parsnip Soup combines hearty root vegetables, protein rich cannellini beans, and nourishing vegetable broth, flavored with a hint of spicy harissa paste and zesty lime juice. This comforting vegan-friendly soup will warm your heart guaranteed!
    5 from 3 votes
    Print Recipe Pin Recipe SaveSaved!
    Prep Time 15 minutes mins
    Cook Time 45 minutes mins
    Total Time 1 hour hr
    Course Main Course
    Cuisine American
    Servings 4 servings
    Calories 1020 kcal

    Ingredients
      

    • 500 grams carrots
    • 500 grams parsnips
    • 1 onion
    • 2 cloves garlic
    • 4 cups vegetable stock
    • 1 (19oz) can of coconut milk
    • 2 tbsp harissa paste
    • 3 tbsp lime juice
    • salt and pepper
    • 1 (19oz) can of cannellini beans
    • ¼ tsp cayenne pepper
    • 1 tbsp nutritional yeast optional (for added nutrition)

    Basil Oil Topping

    • 1 cup fresh basil
    • 3-4 tablespoon olive oil more in needed

    Instructions
     

    • Start by chopping all the vegetables.
    • Peel and chop the carrots and parsnips. Place them on a cookie sheet, drizzle with olive oil, and sprinkle a bit of sea salt. Roast in the oven at 425°F until they become soft and develop lightly caramelized edges. This will take approximately 45 minutes.
    • While the vegetables are roasting, melt butter in a heavy-bottomed soup pot. Add the onions and cook until they become soft. Stir in the minced garlic and cook for about 60 seconds.
    • Pour in the vegetable stock, cannellini beans, harissa paste, lime juice, salt and pepper, cayenne pepper, and nutritional yeast (if using). Bring the mixture to a light simmer and let it cook while the vegetables are roasting.
    • Once the roasted vegetables are ready, add them to the soup pot and turn off the heat. Pour in the coconut milk and let the soup cool for around 20 minutes, until it's safe to blend.
    • Blend the soup using either a blender or an immersion blender. Depending on the power of your blender, you might need to blend in batches. Don't forget to rinse out the empty soup pot.
    • Return the blended soup to the pot and gently reheat it. Take a taste and adjust the seasonings as needed. Add more salt, pepper, harissa, or lime juice to suit your preferences.
    • Serve the soup hot, garnished with fresh basil and a drizzle of olive oil.

    Fresh Basil Oil Topping

    • Wash the basil leaves and gently pat them dry to remove any excess water.
    • In a food processor or blender, combine the basil leaves with a few tablespoons of olive oil. Blend until you achieve a smooth mixture. Use only enough olive oil to help the blending process.
    • Pour the mixture through a fine strainer, pressing on the leaves lightly to get the most flavor. Store the strained basil oil in an airtight container.
    • This recipe will make far more than you need for topping the soup but the extra can be used up in salad dressings or stir fries. It's delicious!

    Notes

    • Roasting allows the vegetables to develop a slight golden-brown color. This contributes to the depth of flavor in your soup.
    • Allow the soup to cool slightly before blending. Blend in batches if necessary, and I recommend you don't fill the blender more than halfway if you're not sure how powerful it is.
    • For a velvety-smooth texture, blend the soup longer than you might think necessary. I blend for a total of two minutes minimum, pausing every 30 seconds to give the motor a break.
    • Once everything's blended, taste the soup thoughtfully and make the necessary adjustments to make it truly exceptional. A little extra salt, spice, or tang can transform it from good to amazing, so take your time!
    • The flavors of this soup become even richer as it sits. If you have the time, consider preparing it a day ahead. Letting it rest allows the flavors to mingle and intensify, resulting in a soup that's even more delicious.

    Nutrition

    Calories: 1020kcalCarbohydrates: 128.2gProtein: 38.7gFat: 44.4gSaturated Fat: 30.2gPotassium: 3162mgFiber: 47.4gSugar: 22.4gCalcium: 309mgIron: 14mg
    Tried this recipe?Let us know how it was!

    If you make this recipe please leave a comment and give this recipe a rating! I aim to respond to every single comment. I am so grateful when you trust me and try one of my recipe creations in your own kitchen. I love to hear how it went!  Let’s connect on Instagram and tag me in your food pics!

    ‘Til next time,

    Christy

    More Dinner Recipes to Enjoy Around The Table with Family and Friends

    • Balsamic Green Beans with Crispy Bread Crumbs
    • Kale Parmesan Farro Soup
    • One-Pot Beef and Farro Soup
    • Quinoa Salad with Roasted Veggies

    Reader Interactions

    Comments

    1. Rita says

      May 19, 2024 at 5:23 pm

      5 stars
      Wonderful soup! Definitely a keeper. I left out the cayenne as I found it spicy enough with the harissa spice. Lots of lively flavors!

      Reply
    2. Meg says

      August 27, 2023 at 5:33 pm

      5 stars
      The flavour is so, so good. Love the sweetness of the carrot and spicy harissa together are such a good match! But not too spicy for kids. 🙂

      Reply
    5 from 3 votes (1 rating without comment)

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    Welcome,

    I’m Christy

    a happy wife and mother to three boys, a nutritionist, a food lover and a Canadian. Creating and experimenting in the kitchen is my idea of an afternoon well spent. To me, a clean kitchen is an empty canvas of possibility and that means my kitchen never stays clean for long. My dream is that one or more of the recipes I share here will inspire you, perhaps even becoming a cherished family favourite.

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