Cream of Parsnip Soup

Cream of Parsnip Soup

You might be surprised at what a luscious cream hemp seeds create, lending this parsnip soup a dreamy texture that seems way more decadent than it is. Parsnips are high in soluble fibre, which is soothing to the gut - adding miso at the end of cooking helps preserve it’s digestive benefits while it adds an umami-rich lift to the soup.

Makes 4 servings
Dairy Free, Gluten Friendly, Paleo Friendly, Nut Free, Vegan, Vegetarian


1 pound (450g) parsnips, scrubbed and chopped into ½ inch pieces
1 medium yellow onion, peeled and chopped into 1 inch pieces
2 tablespoons (30ml) extra virgin olive oil or avocado oil
3 cloves garlic, skin on
½ teaspoon (2.5ml) salt

2 ½ cups (625ml) water
¼ cup (60ml) shiro (white) miso
½ cup (125ml) Planet Hemp Superfood Hemp Hearts
2 teaspoons (10ml) sesame oil

To serve: dried chile flakes and Planet Hemp Superfood Super Seeds Savoury Onion


Preheat oven to 425 degrees Fahrenheit (220 degrees Celsius). Prepare a large rimmed baking sheet with a piece of parchment.

Toss the parsnips, onion and garlic with olive oil and salt on the baking sheet and roast for 15-18 minutes, until the parsnips are fork tender. Remove from heat and let cool slightly.

In a high speed blender, squeeze garlic out of the skin and discard skins. Add roasted parsnips and onion, along with water, miso, hemp, and sesame oil and blend on the soup or heat setting until silky smooth. Taste and thin texture a bit of water if desired.

Divide among bowls and top with a sprinkle of Super Seeds and chile flakes.

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