Carrot-Parsnip Soup with Parsnip Chips

Number of Servings: 6 (454 g)
Active Time: 10 min.
Total Time: 1 hour 10 min.

Creamy-smooth vegetable soups are the heart of cold weather eating. Parsnips fried to crispiness provide contrasting texture for a satisfying meal.


  • 2 Tbsp. olive oil, divided
  • 2½ cups chopped yellow onion
  • 3 cups coarsely chopped parsnip (about 1 lb.)
  • 3 cups water
  • 2½ cups coarsely chopped carrot (about 1 lb.)
  • 2 (14 oz.) cans fat-free, low sodium vegetable broth
  • ¼ tsp. salt
  • ¼ tsp. freshly ground black pepper
  • ½ cup (⅛" thick) sliced parsnip
  • 1 Tbsp. chopped fresh chives


  1. Heat 1 teaspoon oil in a Dutch oven over medium heat.
  2. Add the onion, and cook until tender, stirring occasionally (10 minutes).
  3. Add chopped parsnip, water, carrot, and broth; bring to a boil. Reduce heat, and simmer until vegetables are tender (50 minutes). Remove from heat; let stand (5 minutes).
  4. Place half of carrot mixture in a blender; process until smooth. Pour pureed carrot mixture in a large bowl. Repeat procedure with remaining carrot mixture. Stir in salt and pepper.
  5. Heat remaining 5 teaspoons oil in a small saucepan over medium-high heat.
  6. Add parsnip slices; cook until lightly browned, turning occasionally (5 minutes). Drain on paper towels. Sprinkle parsnip chips and chives over soup.

Nutrition Facts

6 servings per container

Serving Size 454 g

Amount per serving
Calories 155
% Daily Value*
Total Fat 5g 6%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 3.5g
Cholesterol 0mg 0%
Sodium 220mg 10%
Total Carbohydrate 27g 10%
Dietary Fiber 7g 25%
Total Sugars 10g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 10g
Protein 2g
Vitamin D 0mcg 0%
Calcium 76.3mg 6%
Iron 0.8mg 6%
Potassium 560mg 10%
Vitamin A 480.8mcg 50%
Vitamin C 21.6mg 25%
Vitamin E 2.2mg 15%
Vitamin K 28.7mcg 25%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 1.4mg 6%
Vitamin B6 0.2mg 10%
Folate 75.3mcg 19%
Vitamin B12 0mcg 0%
Biotin 2.6mcg 10%
Chloride 54.7mg 2%
Pantothenate 0.7mg 20%
Phosphorus 93.5mg 8%
Iodine 1.3mcg 0%
Magnesium 37.1mg 8%
Zinc 0.7mg 10%
Selenium 1.8mcg 4%
Copper 0.2mg 20%
Manganese 0.6mg 25%
Chromium 0.2mcg 0%
Molybdenum 9.9mcg 20%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Low Sodium Vegetable Broth (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Water, Parsnips, Onion, Carrots, Olive Oil, Chives, Salt, Black Pepper.

Latest from Our Blog

Waste Less Food, Help the Earth


For Earth Month, let's think about how our food habits affect the planet. Try these simple ways to cut back on food waste and make an impact.

Continue Reading »