Description
This Spicy Parsnip and Sweet Potato Soup is a warming, flavorful blend of root vegetables, lentils, and coconut milk with a gentle kick from curry and chili. Topped with crunchy parsnip chips, peanuts, and fresh herbs, it’s a comforting bowl perfect for chilly days.
Ingredients
- For the Soup:
- 1 tbsp olive oil
- 1 large onion, diced
- 2 cloves garlic, minced
- 1 tsp minced ginger
- 1 ½ tbsp curry powder (mild or hot, to taste)
- 1 large sweet potato, peeled and chopped into chunks
- 2 large parsnips, peeled and chopped into chunks
- 1 eating apple, peeled and chopped into chunks
- 4 heaped tbsp red lentils
- 400 ml (14 oz) canned coconut milk
- 600 ml (2 ½ cups) chicken or vegetable stock
- Small bunch fresh coriander (cilantro) – leaves and stalks separated
- ¼ tsp salt
- ¼ tsp pepper
- 1 lime (half sliced thinly, half juiced)
- Toppings:
- 3 tbsp unsalted peanuts, roughly chopped
- 1 tbsp coconut milk (or double/heavy cream)
- 1 tbsp chilli sauce (sriracha or sweet chilli)
- ½ tsp chilli flakes
- Parsnip Chips:
- 2 parsnips, peeled and sliced lengthwise into thin slices
- 1 tbsp olive oil
- ¼ tsp salt
- ¼ tsp pepper
Instructions
1. Preheat oven to 190°C/375°F (fan). Line a baking tray with a silicone mat.
2. Toss parsnip slices with olive oil, salt, and pepper. Spread evenly on the tray and bake for 15–20 minutes until golden. Set aside.
3. Heat olive oil in a large saucepan over medium heat. Add onion and cook for 3–4 minutes until softened.
4. Stir in garlic, ginger, and curry powder. Cook for 1 minute until fragrant.
5. Add sweet potato, parsnip, and apple. Stir to coat in the spices.
6. Add lentils, coconut milk, stock, and coriander stalks (reserve leaves for garnish). Bring to a boil, then reduce heat and simmer for 20–25 minutes until vegetables and lentils are tender.
7. While soup simmers, toast peanuts in a dry frying pan over high heat for 2–3 minutes, stirring often until golden. Remove from heat immediately to prevent burning.
8. Remove soup from heat. Stir in salt, pepper, and lime juice.
9. Blend until smooth using a stick blender or food processor. Adjust seasoning and consistency as needed.
10. Ladle into bowls. Drizzle with coconut milk and chilli sauce, swirling gently.
11. Top with parsnip chips, toasted peanuts, coriander leaves, chilli flakes, and lime slices.
Notes
To save time, you can skip the parsnip chips and use store-bought vegetable crisps. For extra heat, increase the chilli flakes or add a chopped red chilli during cooking.
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 8g
- Sodium: 400mg
- Fat: 16g
- Saturated Fat: 9g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 6g
- Cholesterol: 0mg