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creamy cauliflower and parsnip soup

Creamy Cauliflower Parsnip Soup

So perfect and delicious, this Creamy Cauliflower and Parsnip Soup is healthy, free of priority allergens, simple to make, full of nutrients and anti-inflammatory properties, and in about a half hour you'll have made the best soup to cozy up to.
Course Soup
Cuisine N/A
Cook Time 35 minutes
Total Time 35 minutes
Servings 8 servings
Calories 180kcal
Author Laila Sbeinati


  • 3 Tbsp vegetable oil, or olive oil
  • 1 medium onion, finely chopped
  • 3 garlic cloves, crushed and finely chopped
  • 7 C chopped cauliflower from 1 small to medium cauliflower head
  • 2 1/2 C chopped parsnip from 3 parsnips
  • 3 C chicken broth no - low sodium
  • 2 C water
  • 3 1/2 Tsp sea salt, OR to taste - please SEE NOTES
  • 1 1/4 C full fat coconut milk, I use canned
  • 2 Tbsp fresh lemon juice


  • Measure coconut milk and add the 2 tablespoons of lemon juice to it. Stir a couple of times. Set aside.
  • In a large pot, cook onion and garlic on medium heat until wilted - about 5 minutes.
  • Add cauliflower and parsnips and continue cooking the vegetables, stirring from time to time to prevent any browning and help speed up the cooking process, for approximately 10 minutes.
  • Next, add broth and water, and bring to medium high heat to get to a boil. Once it starts to boil, add half of salt, stir, and taste. Adjust according to desired taste. 
  • Then, cover pot with lid and lower the temperature to medium low. Cook for 20 minutes, until vegetables are fork tender.
  • Remove lid, turn heat off and using a hand blender, pulverize the vegetables until soup is super creamy and smooth. 
  • Give the soured coconut milk a stir and add it to the soup. Stir until fully combined and soup is silky. Serve and enjoy!


My chicken broth had zero sodium, so if you're using store-bought chicken broth or homemade which salt has already been added to it, you'll definitely need less salt. Use as much as needed to bring out the flavor in the soup.
This soup makes 6-8 servings.


Sodium: 1380mg | Calcium: 54mg | Vitamin C: 61.5mg | Sugar: 4g | Fiber: 4g | Potassium: 608mg | Calories: 180kcal | Saturated Fat: 10g | Fat: 13g | Protein: 3g | Carbohydrates: 15g | Iron: 2mg