Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (2024)

(updated September 12, 2022) // by Phoebe Lapine // 12 comments

5 from 5 votes

Print Recipe Jump to Recipe

I asked you on Instagram stories the other day whether or not you served soup at Thanksgiving. A resounding 75 percent of you said no…But since I am contrary to the core, here I am a week before the holiday serving up a parsnip soup recipe anyway.

Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (1)

To be honest, I am one of those 75 percent. We never do a soup at my holiday table, because well, my holiday table seats 50 people, and that’s way too many for something that needs a whole separate bowl and utensil. But every year around this time, my mind is on soup. And that’s because it’s one of the easiest things to have on hand for the week BEFORE Thanksgiving.

You know, the week when you’re running around like a turkey with your head cut off, trying to get all your dishes together, while at the same time finishing all the work you’re not going to do over the long weekend.

Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (2) Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (3)Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (4)

At times when my cooking labor cup runneth over, and I just need something simple on hand to prevent me from ordering in takeout, that’s when I turn to soup.

Recently I’ve been cooking my way through Jodi Moreno’s new book More With Less, and unsurprisingly given the theme, one of my favorite sections is the soup chapter. The parsnip chowder with garlic chips is something I’ve had flagged for a while because of its simplicity and hardiness. It would have been a perfect option for while I was recovering from my post-Mexico stomach woes. But is an equally great one for this week.

Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (5)Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (6)

I’ve adapted the parsnip soup recipe to be low FODMAP, so instead of the garlic topping, I did a few crispy sage leaves. But you can easily pick up a copy of Jodi’s book for the original version, or just add some onion and garlic to the beginning steps of the recipe and sub the coconut milk for the cashew milk she originally called for. In fact, I actually used a combination and without checking accidentally added a cup of vanilla flavored cashew milk. I didn’t hate it!

For more low FODMAP soup recipes, check out this low FODMAP Tomato Soup and this Summer Detox Soup Recipe.

Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (7)

Read on for this creamy parsnip chowder with crispy sage. And tell me, do you make soup at your Thanksgiving? Let me know in the comments section. Regardless, I hope you’ll give this recipe a shot in the near future!

With health and hedonism,

Phoebe

Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (8)

Parsnip Chowder with Crispy Sage

This healthy take on a classic chowder is adapted from More with Less by Jodi Moreno. To make it low FODMAP, I omitted the onion, swapped coconut milk for cashew, and replaced the garlic chip topping with crispy sage. It was still inanely comforting and delicious. But you can easily add in 1 sautéed onion and two minced garlic cloves per Jodi’s original recipe.

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 4

Author Phoebe Lapine

Ingredients

  • 4 tablespoons ghee or extra virgin olive oil
  • 2 garlic cloves crushed
  • 4 cups peeled and finely diced parsnips about 2 pounds
  • 4 cups peeled and finely diced russet potatoes about 2 pounds, or 2 large potatoes
  • 1 teaspoon finely chopped sage leaves
  • 1 teaspoon sea salt
  • 4 cups vegetable broth
  • 2 cups full fat coconut milk
  • Olive oil
  • 8 sage leaves

Instructions

  • Heat the ghee or oil in a large heavy-bottomed pot or Dutch oven over medium heat. Add the garlic and cook until golden brown and fragrant, about 2 minutes. Remove and discard the cloves. Stir in the parsnips and potatoes. Cook for 10 to 12 minutes, or until the vegetables are tender and beginning to caramelize (don’t worry if they stick or form brown bits on the bottom of the pot).

  • Add the chopped sage, salt, broth and coconut milk. Bring to a simmer and cook for 30 to 40 minutes, until the potatoes are very soft and the liquid has reduced slightly.

  • Meanwhile, make the crispy sage: in a small saucepan heat a thin layer of olive oil over medium heat. Add the sage and cook until crispy, about 2 minutes. Remove to a towel-lined plate and reserve the scented oil for another use (or drizzle it over the soup at the end).

  • Using an immersion blender or a stand blender, blend half the soup, leaving some texture and chunks. Divide between 4 bowls and garnish with the crispy sage. The soup will keep for several days in an airtight container in the fridge.

Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (10)If you make this, tag @phoebelapine and #feedmephoebe - I'd love to see it!

Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (11)

become a HEALTHY HEDONIST! subscribe to get my FREE e-book How to Meal Prep Like a Pro

Reader Interactions

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Comments

  1. Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (12)devan newman says

    Where are your bowls from!?
    making this tonight x

    Reply

    • Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (13)Phoebe Lapine says

      pinch of yum’s father in law makes them! I can’t remember his name 🙂

      Reply

  2. Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (14)Chase Finney says

    Yum! Making this tomorrow. Would this work with regular milk too?

    Reply

    • Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (15)Phoebe Lapine says

      Sure thing!

      Reply

  3. Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (16)Katie says

    Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (17)
    So so so good. I made this a little worried I would not like that much parsnip but it was delicious. One of the best soups I have ever made!

    Reply

    • Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (18)Phoebe Lapine says

      So glad you liked it!!

      Reply

  4. Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (19)Rinkelbell says

    Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (20)
    It was delicious. Never made it with coconut milk before, only dairy milk. Certainly made a difference.

    Reply

  5. Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (21)moviedle says

    Wow. A perfect combination that creates beautiful and delicious dishes. I did and it was delicious. The standard recipe makes it easier for me to get into the kitchen, too. May I ask you some questions? I see you have a very nice bowl I’m looking to buy. Can you help me?

    Reply

  6. Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (22)Stacy says

    Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (23)
    Back to low fodmap and your site was the first one I turned to. This was very tasty. I ended up eating all 8 pieces of fried sage with one serving of soup!

    Reply

    • Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (24)Phoebe Lapine says

      haha yes that fried sage is so good!

      Reply

Healthy Parsnip Soup Recipe with Crispy Sage | Low FODMAP Soups (2024)

References

Top Articles
Latest Posts
Article information

Author: Jamar Nader

Last Updated:

Views: 6603

Rating: 4.4 / 5 (55 voted)

Reviews: 94% of readers found this page helpful

Author information

Name: Jamar Nader

Birthday: 1995-02-28

Address: Apt. 536 6162 Reichel Greens, Port Zackaryside, CT 22682-9804

Phone: +9958384818317

Job: IT Representative

Hobby: Scrapbooking, Hiking, Hunting, Kite flying, Blacksmithing, Video gaming, Foraging

Introduction: My name is Jamar Nader, I am a fine, shiny, colorful, bright, nice, perfect, curious person who loves writing and wants to share my knowledge and understanding with you.