Curried Parsnip & Apple Soup


This creamy parsnip and apple soup recipe has amazing flavor from the combination of curry powder, coriander, cumin and ginger. Be sure to use fresh curry powder when making this soup. Not sure if yours is fresh? Open the jar: the aroma should meet your nose immediately. Serve with flatbread or whole-wheat rolls.

Cook Time:
45 mins
Additional Time:
20 mins
Total Time:
1 hr 5 mins
4 servings, 2 cups each


  • 1 tablespoon extra-virgin olive oil

  • 1 ½ pounds parsnips (about 5 medium), peeled, cored and chopped

  • 1 large onion, finely chopped

  • 3 medium cloves garlic, finely chopped

  • 4 cups low-sodium chicken broth

  • 1 cup water

  • 1 medium russet potato (about 8 ounces), peeled and chopped

  • 1 large Granny Smith apple, peeled and chopped

  • 1 ½ teaspoons mild curry powder

  • 1 ½ teaspoons ground coriander, plus more for garnish

  • 1 teaspoon ground cumin

  • ½ teaspoon ground ginger

  • 4 teaspoons lemon juice

  • ½ teaspoon salt

  • ¼ teaspoon freshly ground pepper

  • ½ cup low-fat plain yogurt


  1. Heat oil in a large pot over medium-high heat. Add parsnips and onion and cook, stirring occasionally, until the onion begins to brown, 5 to 7 minutes. Add garlic and cook, stirring occasionally, until fragrant, 45 seconds. Add broth, water, potato, apple, curry powder, coriander, cumin and ginger; bring to a boil. Cover, reduce heat to medium-low and simmer until the vegetables are tender when mashed against the side of the pot with a wooden spoon, about 20 minutes.

  2. Puree the soup in the pot with an immersion blender until smooth. (Alternatively, blend the soup in batches in a blender with the lid slightly ajar. Use caution when blending hot liquids. Return the soup to the pot.) Add lemon juice, salt and pepper. Serve with dollops of yogurt swirled on top, garnished with pinches of coriander.

Nutrition Facts (per serving)

303 Calories
6g Fat
58g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 303
% Daily Value *
Total Carbohydrate 58g 21%
Dietary Fiber 12g 44%
Total Sugars 19g
Protein 8g 16%
Total Fat 6g 7%
Saturated Fat 1g 7%
Cholesterol 6mg 2%
Vitamin A 52IU 1%
Vitamin C 41mg 46%
Folate 133mcg 33%
Sodium 444mg 19%
Calcium 152mg 12%
Iron 2mg 10%
Magnesium 76mg 18%
Potassium 1202mg 26%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles