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Parsnip Chowder with Crispy Sage

This healthy take on a classic chowder is adapted from More with Less by Jodi Moreno. To make it low FODMAP, I omitted the onion, swapped coconut milk for cashew, and replaced the garlic chip topping with crispy sage. It was still inanely comforting and delicious. But you can easily add in 1 sautéed onion and two minced garlic cloves per Jodi’s original recipe.
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 4
Author Phoebe Lapine


  • 4 tablespoons ghee or extra virgin olive oil
  • 2 garlic cloves crushed
  • 4 cups peeled and finely diced parsnips about 2 pounds
  • 4 cups peeled and finely diced russet potatoes about 2 pounds, or 2 large potatoes
  • 1 teaspoon finely chopped sage leaves
  • 1 teaspoon sea salt
  • 4 cups vegetable broth
  • 2 cups full fat coconut milk
  • Olive oil
  • 8 sage leaves


  1. Heat the ghee or oil in a large heavy-bottomed pot or Dutch oven over medium heat. Add the garlic and cook until golden brown and fragrant, about 2 minutes. Remove and discard the cloves. Stir in the parsnips and potatoes. Cook for 10 to 12 minutes, or until the vegetables are tender and beginning to caramelize (don’t worry if they stick or form brown bits on the bottom of the pot).
  2. Add the chopped sage, salt, broth and coconut milk. Bring to a simmer and cook for 30 to 40 minutes, until the potatoes are very soft and the liquid has reduced slightly.
  3. Meanwhile, make the crispy sage: in a small saucepan heat a thin layer of olive oil over medium heat. Add the sage and cook until crispy, about 2 minutes. Remove to a towel-lined plate and reserve the scented oil for another use (or drizzle it over the soup at the end).
  4. Using an immersion blender or a stand blender, blend half the soup, leaving some texture and chunks. Divide between 4 bowls and garnish with the crispy sage. The soup will keep for several days in an airtight container in the fridge.