Creamy Parsnip Soup with Roasted Garlic

GFGluten FreeGRGrain FreeNFNut FreeVVegan

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This sheet pan Creamy Parsnip Soup has layers of flavor thanks to oven roasted garlic, onion, and parsnips! Naturally vegan and so delicious.

Celebrate parsnip season with this delicious and creamy Parsnip Soup! This cozy and healthy soup is packed with flavor, mostly hands-off, and naturally plant-based thanks to a few simple tricks.

gold spoon scooping parsnip soup out of white bowl, topped with parsley

Parsnips are a root vegetable closely related to carrots and parsley – and kind of taste like a combination of the two! They also look like white carrots if you ask me 😉

Parsnips are native to Eurasia, but are grown and found in most grocery stores in the US as well. Their harvesting season is from fall to early spring, but they tend to become less flavorful towards the end of their season.

Look for medium sized parsnips at your grocery store – the larger parsnips can sometimes have a thick woody core that is not edible and needs to be removed. A lot of the parsnip flavor is close to the skin, so I recommend scrubbing your parsnips well instead of peeling them! If you do choose to peel them, try to peel them thinly.


You only need a few simple ingredients to make this healthy and creamy soup!

Ingredients for parsnip soup on countertop. Clockwise text labels read potatoes, cashews, lemon, vegetable broth, garlic, onion, parsnips, oil, and salt and pepper

Parsnips are naturally sweet but kind of fibrous, so we’ll up the creamy mouthfeel with starchy potatoes and some soaked cashews – no need for heavy cream! Tangy lemon juice cuts through the sweetness of the roasted vegetables, and vegetable broth thins everything out!

You’ll only need about 1 pound parsnips for this recipe, but if you bought extra you can also make these Perfect Roasted Parsnips with Gremolata 🙂


side-by-side photos of roasted parsnips and vegetables on sheet pan, next to a photo of everything in a blender with cashews and vegetable broth

This creamy soup comes together almost entirely in the oven – yep that’s right, no need to simmer, boil, or stand over a hot pot!  Roasting the vegetables creates more depth of flavor and complements the subtly sweet flavor of the parsnips.

  1. Prepare the veggies, then toss on a sheet tray with oil, salt, and pepper
  2. Roast until tender and golden
  3. Puree the soup in a blender, until smooth and creamy.
  4. Pour the pureed soup into serving bowls, then garnish and serve!

large pot of creamy blended parsnip soup with wooden spoon

I like to top my soup with some freshly chopped parsley and a drizzle of olive oil, but some croutons or even parsnip chips would also be great! I like my soup on the very thick side, but if you prefer yours to be thinner you can always add more water or vegetable broth.


  • Is there a substitute for cashews? You can make this recipe nut free by omitting the cashews, and replacing the water with a creamy plant-based milk of your choice! If you don’t have a high-speed blender, you can also use 1/4 cup of creamy cashew butter (or tahini for nut free!)
  • What should I serve this with? This recipe works great as an appetizer or starter, but you can also serve it as a main course. I’d recommend serving it with some plant protein like my Crispy Tofu, or you can also stir in some white beans or chickpeas after you puree the soup too.
  • Can I add more spices? Absolutely! I strongly recommend using the recommended rosemary, and you could also add a few sprigs of thyme as well. Smoked paprika could also be a nice touch 🙂

parsnip soup in white bowl topped with parsley and olive oil

If you’re looking for more soup recipes, you’ll also love this Vegan Potato Leek Soup, this Vegan Zuppa Toscana, and this One Pot Vegan Lasagna Soup!

Finally, if you make this recipe and decide to share it on Facebook or Instagram, don’t forget to tag me @FromMyBowl + #FromMyBowl! I love seeing your delicious recreations 🙂


Creamy Parsnip Soup with Roasted Garlic

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5 from 4 reviews

This sheet pan Creamy Parsnip Soup has layers of flavor thanks to oven roasted garlic, onion, parsnips, and potatoes! It’s naturally dairy-free, vegan, and delicious.

  • Author: Caitlin Shoemaker
  • Prep Time: 10 Minutes
  • Cook Time: 40 Minutes
  • Total Time: 50 minutes
  • Yield: Serves 4 to 6 1x
  • Category: Soup
  • Method: Oven
  • Cuisine: American
  • Diet: Vegan


  • 1/2 cup (70 g) cashews
  • 1 head garlic
  • Olive oil, for drizzling
  • 1 lb. (450 g) parsnips, ends trimmed and cut in half*
  • 1 lb. (450 g) gold potatoes, quartered
  • ½ yellow onion, cut in half
  • 1 tablespoon fresh rosemary (optional, but recommended) 
  • Salt and black pepper, to taste
  • 2 cups (473 ml) vegetable stock
  • 23 cups (473-710 ml) water
  • Juice of 1/2 lemon
  • Optional toppings: parsley, olive oil, croutons, etc.


  1. Prep: Preheat the oven to 425F and set a baking sheet aside. Place the cashews in a medium bowl and cover with boiling (or very hot) water. Let soak while the vegetables roast in the oven.
  2. Vegetables: Cut the top 1/4” off of the head of garlic to expose most of the cloves. Place on a sheet of aluminum foil, then drizzle with oil and wrap it up to seal it tightly. Add the parsnips, potatoes, and onion to the baking sheet and drizzle with oil, salt, pepper, and rosemary, if using. Use your hands to toss them until evenly coated, then spread them out evenly on the baking sheet. Add the foil-wrapped garlic to the baking sheet as well.
  3. Roast: Place the baking sheet on the top rack of the oven and roast for 35 to 40 minutes, until the vegetables are golden and tender. 
  4. Blend: Use tongs to transfer the roasted vegetables to a blender. Carefully unwrap the garlic and squeeze the tender cloves into the blender. Drain the cashews, then add them to the blender along with the vegetable broth and water. (Note: I used an 8-cup blender, but if yours is smaller you may need to work in batches). Blend until smooth and creamy; add more salt and pepper to taste, if necessary. 
  5. Serve: transfer the soup to a large pot or large saucepan, then stir in the lemon juice (you can also just mix the lemon juice in the blender, but I find the soup easier to serve from a pot). Divide into serving bowls, top as desired, and serve warm. Leftovers will keep in the refrigerator for up to 5 days, or can be frozen for up to 2 months.


  • Nut Free: use 1/4 cup of tahini in place of the cashews, or replace the water with a creamy plant-based milk of your choice!

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About the Author

Hey there, I’m Caitlin! I make easy-to-follow, wholesome, and budget-friendly vegan recipes that are mostly gluten-free and refined sugar-free. I’m also an avid yogi, love the great outdoors, am chocolate-obsessed, and enjoy eating almond butter straight off of the spoon.

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  1. I made it for dinner tonight, it was easy to make by the time the oven heated to 425 My pan of vegs were readty to go in 45 min later put them in the pot and used my hand blender. 2 minutes later enjoying with toasted tiny pita rounds. I will make again. Very good recipe. CC

  2. This just might be my new favourite soup, next time Im going to put my veggies in pot on the stove and make it
    so that it has much less fat, using water to saute. But this recipe certainly makes the most out of the humble parsnip, touch of lemon is a definite and so is the rosemary. Try this soup, you wont be disappointed…👍💜💜💜

  3. Made this weekend and shared with a friend. I rarely make parsnips but thought it would be a fun way to get more diverse vegetables into my diet. Turns out they are delicious when roasted and this was such a warming, hearty, craveable soup. I garnished with lemon and parsley, and I think I’ll sprinkle paprika on the leftovers to add even more depth of flavour. The garnishes really helped give it some lift as the soup is extremely creamy and earthy (in a good way!). Lovely recipe to balance my repertoire of soups that I’ll be making all winter long. Thanks for sharing!

      1. Delicious! I only had a cup of Veggie broth so I substituted it with a cup of soy milk and it was super tasty. Will make again!

  4. Hi Caitlin !
    I tried this recipe this week for my meal prep and OMG those flavours !!! I’m addicted to this soup : the perfect balance between parsnips, garlic and rosmary ! I loved how easy it was to make this beauty <3 Such a beautiful way to end parsnip season !
    Thank you so much for this creamy dreamy one !
    Have a wonderful day and take care <3