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Easy Creamy Parsnip Soup with Three Herbs and Garlic Oil

Creamy Green Parsnip Soup with Three Herbs and Chili-Garlic Oil

This easy parsnip soup recipe is low FODMAP. If you’d like, you can add a diced onion in with the parsnips in the first step. The chili-garlic oil keeps in the fridge for about a week. Enjoy it on any soups, pastas, or salads!
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4


  • 2 tablespoons unsalted butter ghee or coconut oil for Whole30
  • 6 medium parsnips about 2 pounds, peeled and cut into 1/2 inch chunks
  • 1 small russet potato about 1/3 pound, peeled and cut into 1/2 inch chunks
  • 2 tablespoons sherry red wine or apple cider vinegar for Whole30
  • One 14.5-ounce can full fat coconut milk
  • 1 quart chicken or vegetable stock
  • 1 teaspoon sea salt
  • 1 small bunch parsley bottom half (the stems) removed
  • 1/4 cup basil leaves
  • 1/4 cup chopped chives

For the oil:


  1. In a large stockpot or Dutch oven, heat the butter, ghee or oil. Over medium-high heat, sauté the parsnips until lightly browned, about 10 minutes. Add the potatoes and vinegar and scrape up any brown bits that formed on the bottom of the pan.
  2. Pour in the coconut milk, vegetable stock and salt. Bring to a boil, cover and reduce the heat to medium-low. Simmer the parsnips and potatoes until fork-tender, about 15 more minutes.
  3. Meanwhile, make the oil: in a small saucepan, gently heat the garlic, chili flakes and olive oil over a medium-low flame until very fragrant, about 10 minutes. If the garlic begins to brown, reduce the heat. Allow to cool to room temperature, then strain the garlic and chili through a fine mesh strainer and store in an airtight glass jar for up to a week.
  4. When the soup is ready, remove from the heat and stir in the parsley, basil and chives. Transfer the soup immediately to a blender (or use an immersion blender) and puree until smooth, adding more stock as necessary to reach your desired consistency.
  5. Ladle the soup into bowls and garnish with excess herbs and the chili-garlic oil.