Roasted Cauliflower Parsnip Soup

Ryan Angel, Red Seal Chef & Holistic NutritionistBy Ryan Angel, Red Seal Chef & Holistic Nutritionist  , ,   , , ,

March 5, 2016

This soup is a great light dinner on a cool evening. It is suitable for special diets such as vegan, paleo, gluten free and people with dairy allergies. In addition, cauliflower is an excellent source of vitamin K, which acts as a direct regulator of our inflammatory response. Parsnips shine as a fiber source. They're high in soluble fiber, the type that helps lower cholesterol and keep blood sugar on an even keel.

  • Yields: 6 - 8 Servings


1 small head of cauliflower cut into florets

1 lb of parsnips peeled and sliced into rounds

2 tbsp Avocado oil for sautéing

2 tbsp Avocado oil for roasting cauliflower and parsnips

2 cloves garlic whole

1 large white onion sliced

1 medium stalks of celery sliced

3 tbsp unsweetened apple juice (fresh squeezed preferred)

3 L of water

½ cup of raw cashews

2 bay leaves

5 thyme sprigs

Sea salt and pepper to taste

Gala Apple Garnish

1 gala apple diced

5 sprigs of thyme leaves removed from stem and minced

¼ cup of almond slivers or slices

2 tbsp of minced parsley

2 tbsp olive oil

Sea salt to taste


1Preheat the oven to 425°F.

2Line a small baking sheet with parchment paper.

3In a large stainless steel bowl toss the cauliflower and parsnips in 2 tbsp of avocado oil, and season with salt and pepper.

4Toss well and put onto the parchment lined baking sheet and roast at 425°F for about 25 to 30 minutes or until golden brown stirring the vegetables occasionally.

5While the vegetables are roasting begin heating a large pot over medium high-heat, add the remaining 2 tbsp of avocado oil, the onions and the celery once the onions are slightly browned. Add the garlic and cook for about 5 minutes.

6Add the apple juice, water, more salt and pepper, cashews, bay leaves, thyme sprigs, and the roasted vegetables.

7Bring to a boil and then reduce to a simmer and cook for about 30 minutes.

8When ready to puree the soup, remove the bay leaves and the thyme sprigs.

9Adjust the seasoning and garnish with 1 tbsp of the recipe that follows:

Gala Apple Garnish

1In a small frying pan over medium high-heat begin heating the olive oil.

2Add add the apple, almonds, lightly toast and finish with the fresh herbs.

3Season with salt and pepper.

If you have a high speed blender (such as a Vitamix) you will not need to strain this soup. However, if you don’t have a high speed blender the soup will need to be strained. The best way to do this process is to place a fine meshed strainer over a container large enough to handle the volume of the strained soup, and begin to push the soup through the strainer with the bottom portion of a ladle, discard the remaining pulp, then continue the process until all the soup is strained.