Carrot Parsnip Soup

Tanya Eisenwasser

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A creamy blended soup made with carrots, parsnips, and fresh rosemary.

Prep 15 min

Cook 35 min

Serves 6

Gluten-freeDairy-free

Ingredients

• 1 pound carrots, peeled and chopped into 1-inch pieces
• 1 pound parsnips, peeled and chopped into 1-inch pieces
• 2 tablespoons olive oil or coconut oil
• 1 medium onion, diced (optional)
• 2 cloves garlic, minced (optional)
• 1 tablespoon fresh rosemary, finely chopped (or 1 teaspoon dried)
• 4 cups vegetable or chicken broth
• 1/2 cup full-fat coconut cream (optional, for finishing)
• 1 teaspoon sea salt, or to taste

Instructions

Prep

1. Peel and chop carrots and parsnips into 1-inch pieces. If the parsnips are large or older, slice out the woody core.
2. Dice the onion (if using) and mince the garlic.
3. Strip the rosemary leaves from the stems and finely chop.

Cook

1. Warm the oil in a large pot over medium heat.
2. Add the onion (if using) and cook until soft and translucent, about 5 minutes.
3. Add the garlic and rosemary. Stir for 30-60 seconds until fragrant, watching that the garlic doesn't brown.
4. Add the carrots, parsnips, broth, and salt. Stir to combine.
5. Bring to a boil, then reduce heat to medium-low. Cover and simmer for 25-30 minutes until the vegetables are fork-tender.

Blend

1. Remove the pot from the heat.
2. Use an immersion blender to blend until smooth. Alternatively, transfer to a regular blender in batches, leaving the lid slightly vented to release steam.
3. Stir in the coconut cream (if using).
4. Taste and adjust salt as needed.

Serve

1. Ladle into bowls.
2. Optional: drizzle with a little extra coconut cream or olive oil and add a few fresh rosemary leaves.

Tips & Substitutions

• Peel older parsnips and remove the core. Larger parsnips can have a tough, fibrous center. Slice it out before chopping for a smoother soup.
• Onion and garlic are optional. They can be histamine liberators for some people. Skip them or reduce the amount based on your tolerance.
• Skip the coconut cream for a lighter soup. The roots are naturally sweet and creamy when blended, so the coconut is more about richness than texture.
• Broth is the make-or-break ingredient. Many store-bought broths contain yeast extract, tomato, vinegar, or other ingredients that can trigger reactions. Use a fresh broth you trust, or just use water with extra salt.
• Swap rosemary for fresh thyme or sage if you prefer a milder herb. Use about the same amount.

Why This Works

Carrots. Naturally low in histamine and generally well tolerated. They blend into a smooth, naturally sweet base.

Parsnips. A low histamine root vegetable that adds earthy sweetness and a creamy texture when blended.

Fresh rosemary. Generally well tolerated and commonly used in low histamine cooking. Fresh herbs are usually preferred over dried since age and storage can affect tolerance.

Coconut cream. A dairy-free option that adds richness. Check the label for additives like guar gum or carrageenan, which some people react to.

Onion and garlic. These contain small amounts of quercetin, a compound sometimes discussed in mast cell research, though individual response varies. They can also act as histamine liberators for sensitive individuals.

Storage

Best eaten fresh the day it's made. If you have leftovers, cool quickly and either refrigerate and eat within 24 hours or freeze in portions the same day. Generally lower risk than meat or fish leftovers, but still best cooled quickly and stored briefly.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.