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Creamy Low-FODMAP Parsnip Soup

Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Servings 6


  • 2 Tbsp.coconut oil
  • 2 Tbsp spice mix equal parts cumin, turmeric, paprika + 1/4-part cloves
  • 1/2 Tbsp. ground ginger
  • Tbsp dry basil
  • 1 Tbsp dry dill
  • Ground black pepper
  • 3 cups parsnips sliced
  • 1 large head cauliflower chopped
  • 1 bunch asparagus chopped
  • 6 cups water
  • 1/3 cup nutritional yeast
  • 3 cups fresh spinach


  • Heat the oil and spice mix over a medium flame in a large Dutch oven until spices are just fragrant. *Watch* them so they don't burn, as the coconut oil has a high heat point. Lower heat immediately once fragrant.2. As you're chopping the vegetables, add them to the pot and stir to coat in spices. Add a splash of water as you chop to keep the vegetables steaming. 3. Add remaining spices, water, and nutritional yeast. Stir and raise heat to bring the liquid to a boil. 4. Once boiling, lower heat to simmer, cover, and cook for about 20 minutes, or until the vegetables are very soft when pierced with a knife. Remove from heat and let cool 5-10 minutes. 5. Blend with an immersion blender until creamy. If you're using a food processor or blender, you must wait until the soup is cooled to room temperature.6. Add spinach to warm soup and stir to incorporate, until the leaves are wilted.


To serve, sprinkle with salt and a dash of sesame seeds for crunch.