Dairy-Free Parsnip-Cumin Soup

Fall is one of my favourite times of the year. It’s when the trees explode in a symphony of colour, my beloved warm elixir beverages become a more frequent occurrence, and you get to show off all your favourite scarves after a summer on the style sidelines! One of the most exciting things about fall, though, is the abundance of root vegetables that it brings. There are so many to choose from, including carrot, turnip, potato, beet, onion and parsnip, to name just a few. There are many ways to prepare root vegetables, including roasting, sautéing and eating them raw, but it’s hard to beat making them into a warming pureed soup – like this dairy-free parsnip cumin soup.

It’s so exciting heading out to the farmer’s market knowing there will be an amazing variety of root vegetables waiting to fill our palates with flavour and our body with nourishing goodness! I absolutely love including these amazing vegetables in my meals during the colder months. They provide you with a feeling of comfort akin to wrapping up in your favourite wool sweater, and are bursting with flavour to give your meals that nourishingly delicious boost.

dairy-free parsnip cumin soup

As root vegetable lovers, my husband and I can’t get enough of hearty, dairy-free soups. Usually, we will make a large batch of pureed soup so we can then freeze it in handy mason jar portions and enjoy a bowl on those cooler fall days. It’s wonderful to have one of these hearty soups waiting to welcome you home at the end of a long day (makes dinner a breeze!), to enjoy as quick, easy and convenient lunch, or to throw in as the perfect appetizer before your favourite meal.

Dairy-Free Parsnip Cumin Soup

This Dairy-Free Parsnip Cumin Soup is so creamy and delicious, and offers a wide range of nutritional benefits. It has anti-inflammatory and antioxidant properties, helps promote healthy digestion, and will give a timely boost to your immune system during the dreaded cold and flu season. Take a closer look at all the yummy goodness in this soup:

  • Parsnip: Rich in vitamin C and a great source of fibre, these lovely white roots can help with constipation and they also have anti-inflammatory properties.
  • Carrot: Vibrant in colour, carrots offer a great source of beta-carotene and are important for promoting eye health and a healthy immune system.
  • Cauliflower: Great for detoxification, as it provides the body with indole-3-carbinol; this white gem also contains some other great nutrients, including vitamin C, vitamin K and folate.
  • Cumin: With a warm, earthy flavour, this spice offers many great benefits. It helps promote healthy digestion and has antioxidant properties. It’s a great spice to have in your pantry.
  • Celery: This lovely green stalk is rich with antioxidant and anti-inflammatory properties, and can be helpful in lowering blood pressure and promoting healthy digestion.

This pureed soup is bursting with goodness to keep your body feeling great. With a little preparation and cooking time, you get so many beneficial ingredients in one warming bowl. Make a bigger batch and it’s the dish that keeps on giving. Try out this Dairy-Free Parsnip Cumin Soup to nourish yourself with a warm fall hug in a bowl!


Dairy-Free Parsnip Cumin Soup

Prep time: 

Cook time: 

Total time: 

Serves: 5 servings

A delicious warm hug in a bowl.
  • 2 Tbsp coconut oil
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 2 tsp cumin
  • 1 tsp sea salt
  • ¼ tsp pepper
  • 2 carrots, sliced into coins
  • 3 celery sticks, sliced
  • 1 cauliflower head, chopped
  • 4 cups parsnips, sliced into coins
  • 6 cups of water
  1. Add the oil in a large pot over medium heat.
  2. Add onion and garlic and cook until onion is translucent, about 5 minutes.
  3. Add the cumin, sea salt, pepper and stir until onions and garlic are covered.
  4. Add the carrot, celery, cauliflower and parsnip and then stir to combine all ingredients.
  5. Pour water over ingredients, cover and bring to a boil.
  6. Once boiling, turn down the heat and let simmer for 30 minutes.
  7. Once the vegetables are tender, transfer to a vented high-speed blender or food processor and blend until soup is pureed. You may have to do this in batches depending on the size of your appliance. You can blend the ingredients slightly if you would like it to be chunky soup.
  8. Once blended, pour into another pot and stir before serving. Enjoy!

Dairy-Free Parsnip Cumin Soup



Balch, Phyllis A. Prescription for dietary wellness. New York, Penguin Group, 2003.

Jessica Mitton is a Culinary Nutrition Expert and award-winning Certified Holistic Nutritional Consultant™ located in Moncton, New Brunswick. She believes in a holistic approach, taking into consideration the body, mind and spirit and is fascinated by the healing potential of food. Jessica is continually working to develop her own nutritious and delicious recipes and greatly enjoys sharing her creations with others. Jessica is the author of cookbooks, Some Good and Some Good: Sweet Treats, published through Breakwater Books. Meet this expert

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