Parsnip Leek Soup

This vegan winter vegetable soup is made with coconut milk (no cream!), warm spices, a touch of maple syrup, and a splash of cider vinegar. It's comforting, nutritious, and easy to whip up on a cold day.

Course Side Dish, Soup

Cuisine American

Prep Time 15

Cook Time 30

Total Time 45

Servings 1.5-cup servings

Calories 404kcal

Author Lizzie Streit, MS, RDN

Ingredients

2 tablespoons extra virgin olive oil
2 large leeks white and light green parts sliced and cleaned, about 3 cups
1 teaspoon ground cumin
½ to 1 teaspoon ground cinnamon
½ teaspoon salt
2 pounds parsnips about 5 medium, peeled and chopped, about 6 cups
4 cups vegetable broth
13.5 ounces unsweetened coconut milk full-fat
1 tablespoon maple syrup
1 to 2 tablespoons apple cider vinegar
¼ cup fresh thyme leaves for garnish, optional
½ cup chopped walnuts for garnish, optional

US Customary - Metric

Instructions

Warm olive oil in a large pot over medium heat. Add the leeks and cook for 5 to 7 minutes until softened. Stir in the cumin, cinnamon, and salt, and cook for another minute or so until fragrant.
Add the chopped parsnips, vegetable broth, coconut milk, and maple syrup. Increase heat to bring to a boil. Cover, reduce heat to maintain a simmer, and cook for 15 to 25 minutes until the parsnips are tender.
Turn off the heat and blend the soup with a hand blender until smooth. For upright blender instructions, see notes. Stir in the apple cider vinegar.
Ladle into bowls, top with thyme and walnuts (if using), and enjoy!
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Notes

Upright blender instructions: Transfer soup in batches to an upright blender. Do not fill it all the way to the top, crack an edge of the lid (or remove the plastic cap from the middle) to let steam escape, and cover the lid with a dish towel while blending. Blend on low until smooth. Pour the soup into a large bowl, then repeat with the rest of the soup until it's all blended.
Storage and reheating: Keep leftovers in an airtight container in the fridge for up to 5 to 7 days. Reheat in a saucepan over medium heat, stirring occasionally, until warm. You can also reheat it in microwave-safe bowls in 30-second intervals on high, stirring in between them.
Freezing and reheating: To freeze, let the soup cool before transferring to airtight containers. Leave a couple inches of headspace, seal tightly, and store in the freezer for up to 6 months. Thaw in the fridge overnight before reheating. To reheat straight from frozen, transfer to a saucepan with a lid over medium heat and stir frequently to prevent scorching.

Nutrition