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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:


  • 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.
  • 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.
  • 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.
  • 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.
  • Ladle the soup into bowls and garnish with excess herbs and the chili-garlic oil.