Walker and I had a date last week at a restaurant we love in Toronto. They have a really great vegetarian menu so I enjoyed a savoury tart that was packed full of root veggies. It got me thinking about making a soup with some of the most flavourful and distinct root veggies I love – rutabaga and parsnips!
Rutabaga and parsnips are often overlooked in recipes but they lend such a flavourful component to any recipe. They make any recipe unforgettable, in my opinion. They are also low in carbs and low in the glycemic index, making them the perfect veggie for those watching their carbs, those with diabetes or blood sugar control issues.
Soup mission accomplished!
Since this incredibly yummy plant-based soup is packed with carrots, parsnips and rutabaga, you've got hundreds of nutrients including vitamin C, B-complex vitamins like folate, minerals such as iron, potassium and countless phytonutrients like carotenoids (amazing for the immune system ).
Once I added the spices including turmeric and cumin, in addition to the coconut milk, I felt really excited to share my new soup creation with you because it's D-E-L-I-C-I-O-U-S.
If you want to make this a whole meal, you could easily add some chickpeas or quinoa as a source of plant-based protein.
I love making one-pot-meals because it means less dishes to do and the prep is easy-peasy.
Before I get to the recipe, let me share some of the health benefits of this wonderful soup.
Turmeric is a powerful superfood! Just like my Turmeric Cauliflower Fried Rice, I used New Chapter's Fermented Turmeric because the nutrients are highly bioavailable due to the fermentation.
See how amazing turmeric is? It's the superfood of the century! I love adding turmeric to hot drinks like my turmeric latte. I also make a Turmeric Butternut Squash Soup that's on repeat in my home.
This dairy-free soup is next level deliciousness with the addition of coconut milk. Don't skip this step – it's 100% worth adding it. I use Cha's organic coconut milk. It's the best tasting canned coconut milk I've ever had. I love it! It's Joyous Approved too.
Okay here's this wonderful recipe: Root Veggie Turmeric Soup!
Soups
Root Veggie Turmeric Soup
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Ingredients
- 2 small white onions, chopped
- 2 Ā½ cups chopped parsnips
- 2 Ā½ cups chopped carrots
- 3 cups chopped rutabaga
- 2 tbsp extra-virgin olive oil
- 1 tsp cumin
- 1 tsp turmeric
- 1/4 cup filtered water
- 2 garlic cloves, finely chopped
- 4-6 cups vegetable or chicken stock
- 1 bay leaf
- 1 tsp sea salt
- 1 can (400mL) full-fat coconut milk
- Chopped parsley for garnish
- Pumpkin seeds to sprinkle on top
Instructions
- Wash and peel the root veggies.
- In a large soup pot, heat olive oil. Add chopped onions and stir occasionally for 5 minutes. Add the cumin and turmeric and stir for a minute.
- Add the parsnips, carrots, and rutabaga to the soup pot. Stir and then add the water and saute for 5 more minutes.
- Next, add the garlic and veggie stock. Start with 4 cups and add extra only if you want a thinner consistency.
- Add the bay leaf and sea salt. Cook on low for 10-15 minutes or until veggies are starting to get tender.
- Finally, remove from heat and add full can of coconut milk. Stir until combined. Enjoy right away with some fresh parsley and pumpkin seeds!
- Store in the fridge for up to 5 days or in the freezer for up to 3 months.
This soup freezes well. I like to use recycled mason jars for the extras. Just make sure you leave about 1.5 inch space at the top of the jar for the soup to expand when it freezes, otherwise the jar will crack when you freeze it.
For little ones, you can puree this soup with an immersion blender or a high power blender and you've got an incredibly nourishing meal for a little one!
Let me know what you think of this amazing soup! Be sure to tag me on instagram #joyoushealth when you make it.
Enjoy friends!
Joy xo
Can this be made in the instapot?
ReplyI don't see why not! It doesn't take very long to make on the stovetop so I'm sure it would be super quick in an insta pot. Enjoy!
Thanks joy for ur joyful veggie creamy soup recipe. It will be awesome for this cool weather.i have signed for ur recipies
ReplyYou're welcome Rifaya!
Hi Joy, How much quinoa/chickpeas would you add to make it a meal?
ReplyGood question! I would add about 1/2 cup of dry quinoa to once you've got all the liquid in but before you add the coconut milk. You may need to add a bit more water though. I would suggest added 1 cup more broth or water.
Hi Joy, Thank you so much for this beautiful soup. I always love your recipes. I just one share with you somethings. One is about the can; I'm avoiding use canned foods since I read about how much microplastics from the protect layer goes to the food. I have been avoid everything that comes with plastic to stop eat plastic without know. Otherthing is aboit the peel. Do you thing that is necessary peel the veggies? Because when the peel is not hard I wash very well and I cook together. For last, do you know if is true that the curcuma works better when we add at the end of the process for we don't lose nutriends, believing that the compounds in it cannot be cook for long time and in hight temperatures? Thanks! Aniela
ReplyHi Aneila,
You can find BPA-free canned foods, but fresh or frozen is always best. I do not peel most fruits and veggies when organic because the peel contains most of the fibre and the phytonutrients. I believe you're talking about turmeric and you can add it at the end if you like, it doesn't really matter that much. Vitamin C is a heat sensitive nutrient but you'll still benefit from the other nutrients in this soup. Hope that helps!
Thanks for sharing this delicious and healthy recipe, Joy! Trying it out ASAP. We eat a similar dish at family gatherings, though the main ingredient is a pumpkin. Also a great source of beta-carotene and gives amazing taste
ReplyMmmm, I love pumpkin soup too! Sounds wonderful! Enjoy this one :)
the information you share are very useful and especially for the professional herbal medicines practitioners and thank you very much
ReplyYou're welcome!
This soup looks amazing! I am on a candida free diet and wanted to ask if you feel it would work on this diet. I have read that rutabaga has anti fungal properties, is this correct?! Thanks again!
ReplyMost root veggies are a great choice when you're on an anti-fungal diet. This is a great post about candida: https://www.joyoushealth.com/27233-blog-guest-post-what-you-need-to-know-about-treating-candida
I did enjoy this post. Thanks again and happy holidays!
Just made this last night and it was amazing! Loved every last bite. Thanks for posting!
ReplyYou're welcome Lisa! Glad you love it!!
Didn't get a picture before the littles devoured this soup!! Pureed half for the kids. 100% kid and adult approved - even the picky adults:) Thanks for this great addition to our winter soup rotation!!
ReplyYay! So glad to hear that Nadya!
Just made this soup and it's delicious! Thanks for the amazing recipe. I'll be freezing some of it so I have some on hand when needed.
ReplyYou're welcome, enjoy!
You're welcome Nicole! I did the same so I can enjoy all week long :)
I was hoping to have leftovers to freeze but my family devoured this soup! Including my 7-month old! I'll be making it again soon!
ReplyYay! I love hearing this. Thanks for letting me know Alexandria :)
Wow, this was delicious. Even with me forgetting to add the bay leaf!
ReplyHa, ha, glad you loved it even without the leaf :)
Hmmmm, this looks sooo delicious! Cannot wait to try, and yes these veggies are totally underrated and I am glad you are reminding us how to use them in such a yummy way! Quick question though, is tumeric safe during pregnancy? I read somewhere that it should be avoided? Is that true?
ReplyIt's so good! I hope you love it. Turmeric in its whole food form is absolutely fine during pregnancy. So in baking and cooking either using it as a ground spice or the whole root it delicious and nourishing for mama and baby! Taking it as a supplement would be not be recommended of course because the dose would be much higher and there's just no research to support it's safe, not unlike many natural health supplements as you can't ethically do studies on pregnant women.
Oh that is great to hear!! I was holding off on trying any golden milk recipes and using it as I usually do. I'll get right back on the yellow stained fingers train :)
ReplyAbsolutely delicious! Thanks for another great recipe, Joy .
ReplyMy pleasure! Glad you love it!
Hi Joy, I made this last night, with rutabaga, parsnip, and kurri squash (didn't have carrots). And made it in the instant pot. So delicious!! I blended a bit of it too. Really enjoyed it for lunch today :) Thanks for sharing your recipes.
ReplyGlad you love this recipe Courtney! Enjoy your lunch today :)
Question: How much chickpeas, I have a 19oz can unsalted.
ReplySure, that would be perfect!
Just wanted to say how much I love this recipe! It's entered my rotation of must have prepped foods (what I had in the freezer saw me through a terrible cold). Wonderful as always!
ReplyGlad to hear this recipe saw you through a terrible cold. Hope you're feeling all better! :)
Love this soup. It is one of my family's favourite. It is totally a keeper. Patsy
ReplyGlad you love it Patsy!
Can I add a sweet potato
ReplyAbsolutely! That's a great idea!
Couldn't get a rutabaga, so used a few turnips; turned out beautifully. Thanks!
ReplyPerfect! Glad you enjoyed it :)
This is a flavourful, warming, comforting soup! It is my favourite recipe so far and I make it often. Thank you Joy for thinking of such a delicious and creative way to add more rutabaga into our meals. I will note that my husband is allergic to coconut, so I make fresh almond cream (1:2 ratio of almond to water) to replace the coconut milk and that works perfectly for us. Thanks again!
ReplyMmm, fresh almond cream sounds wonderful!!
How many net carbs would you say are in each serving? This soup is delicious by the way! Thank you!
ReplyNo idea! I would suggest plugging in the recipe ingredients to an app like my fitness pal to see :)
Wow! I must try try this soup. How do you get these vegetables all cut up so evenly? Iām not much of a cook.š¤
ReplyWith a good knife!! However, don't worry about how it looks if it tastes good and it's delicious!!
I made this today using carrots, rutabaga, celeriac, golden beet, and potato. I also added chickpeas and quinoa, and spiced it up with cayenne and Aleppo pepper. Delicious and hearty, I'll get about 6 meals out of this soup.
Replymmm, sounds fantastic!!