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Recipe Detail

Parsnip Vegetable Soup

By Lynn Grieger, RD, CDE, CPT for Summit Medical Group

Reviewed by Susan C. Canonico, RD

Try this parsnip vegetable soup for a healthy start to 2014!


  • 2 cups of sliced parsnips
  • 2 cups of sliced potato
  • 1 cup of sliced carrots
  • 2 cups of fresh spinach
  • 1/2 cup of sliced onion
  • 1/2 teaspoon of black pepper
  • 1 teaspoon of cumin
  • 1/2 teaspoon of chili powder
  • 1/4 teaspoon of crushed red pepper
  • 2 cloves of minced garlic
  • 1.2 teaspoon of ginger
  • 1 teaspoon of turmeric
  • 1/2 teaspoon of olive oil
  • 4 cups of low-sodium vegetable stock
  • Fresh parsley for garnish


  1. Sautee onions and garlic in olive oil for 1 to 2 minutes in a large pot.
  2. Add black pepper, cumin, chili powder, red pepper, ginger, and turmeric.
  3. Continue cooking over medium to low heat for another 1 to 2 minutes, stirring constantly.
  4. Add remaining ingredients, except for the spinach.
  5. Cover the mixture and bring it to a boil.
  6. Simmer for 15 minutes.
  7. Add fresh spinach and continue simmering the soup for 5 to 10 minutes.
  8. Puree the mixture and serve it with fresh parsley leaves as a garnish.
  9. This recipe makes 4 servings.
Nutritional information
Nutrition Facts
Serving Size 2 cups
Amount Per Serving
Calories 170
% Daily Value *
Total Fat 4g
Cholesterol 0g 0%
Sodium 360g 15%
Total Carbohydrate 34g 11%
Dietary Fiber 7g 28%
Protein 4g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


The parsnip vegetable soup is delicious when accompanied with a crusty, whole-grain bread, and a leafy green salad with sliced oranges in a light olive oil dressing.