Parsnip and Cauliflower Soup

Shop Ingredients
Serves 6


2 tbsp olive oil
500g parsnips roughly chopped
220 g cauliflower roughly chopped
6 cloves garlic roughly chopped
2 teaspoons ras el hanout – you can buy this Moroccan spice mix from most spice shops/supermarkets or you can blend your own with common ground spices.
1 tsp cumin
2 tsp salt
1 tsp black pepper
500ml vegetable or chicken stock
400ml coconut cream
500 ml water
1 lemon
1/2 bunch of parsley
1/2 cup pepitas


It’s soup time. And it’s always good to refresh the options to keep winter soups exciting! Recently fellow Fair Fooder, Shell, suggested this parsnip and cauliflower number with warming spices and crunchy pumpkin seeds – thanks for the yummy tip-off!

Parsnip and Cauliflower Soup

In a large saucepan, heat the olive oil over medium, then add the parsnips, cauliflower, and garlic. Cook until lightly golden, around 5 minutes, stirring occasionally.

Add the ras el hanout, cumin, salt, and pepper and cook until fragrant, around 2 minutes. Add the stock, coconut milk, and water, stir to combine, then bring to a simmer and cook until the vegetables are soft, around 20 minutes.

Puree the soup in a blender until very smooth, working in batches if needed. Return to saucepan and adjust seasoning. Add a handful of parsley and the juice of half a lemon.

To make the pumpkin seed topping, place a frying pan over medium heat with no oil. Add enough pumpkin seeds to cover the bottom of the pan. Shake the frying pan frequently as the pumpkin seeds cook and puff up – about 4-5 mins. Transfer to a plate and let them cool – don’t leave them in a hot pan or they will continue to cook. Season with salt and a drizzle of olive oil. 

Ladle soup into bowls and sprinkle heartily with the pumpkin seeds, chopped parsley and a squeeze of lemon.

Hints and Tips

Recipe adapted from Karly Gomez



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  1. This was absolutely delicious! I was skeptical because I’m not a huge parsnip fan, but the flavour is quite complex and like nothing I’ve ever eaten. Highly recommend. Thank you to whoever puts these recipes up – I am a long time follower but first time commenter and really appreciate the effort you go to. I have cooked about 90% of your recipes and don’t think I’ve ever been disappointed.

    1. Lizzy, thanks for this feedback! We love hearing that people enjoy our recipes and that we can introduce you to new flavours or techniques. How great is good food!!

  2. We so love this recipe so much and I’m so happy to be sharing it! We made it again tonight however this time added Citu’s brown butter drizzle (from the Celeriac and jerusalem artichoke soup recipe) and used the toasted sunflower seeds instead of the usual pumpkin seeds – sooo good – the burnt butter adds a whole new dimesion!