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Comforting Parsnip Leek Soup (Gluten and dairy-free!) 🥣

Updated: Jul 12, 2022

Soup's on! This veggie-packed, immune-boosting soup is not only warming and comforting, but also simple to make and full of flavor and delicious aromas. When you're in need of a nutrient-rich, satisfying meal, I got you! This soup-erb meal is sure to delight your taste buds and nourish your body. Make a large batch for leftovers or if you have many mouths to feed. Enjoy!

Prep time: 15 mins Cook time: 30 mins

Total time: 40 mins

Makes about 4 servings.



  • 2 tablespoons extra virgin olive oil

  • 1 large carrot, thinly sliced

  • 1 medium leek, thinly sliced (if you don’t have leeks, add a bit more onion!)

  • 1 medium onion, finely chopped

  • 2 teaspoons grated fresh ginger

  • ½ teaspoon dried thyme

  • 2 cloves garlic, minced

  • 3 medium parsnips, peeled and thinly sliced (or leave the skin on if organic, if you'd like)

  • 1 cup red lentils, rinsed (if you want just veggie soup, omit lentils)

  • 3 cups reduced sodium vegetable broth, OR 3 cups of water + 1 teaspoon bullion (make sure it’s sugar and preservative-free. I love Better Than Bouillon, Reduced Sodium).

  • Pinch of sea salt and freshly ground black pepper, to taste

  • 1 dried bay leaf (if you don’t have one, just leaf it out!)

  • 1 pinch ground nutmeg, to taste

  • Optional: Fresh or dried parsley or cilantro, and Coconut Manna sprinkled on top; Stir in 1 teaspoon of apple cider vinegar or fresh lemon juice just before serving.


Step 1:

Heat oil in a large pot over medium-low heat. Add carrot, leek, onion, ginger, and thyme. Cook, stirring occasionally, until vegetables have softened, about 10 minutes. Add garlic and cook until fragrant, about 1 minute. Add parsnips, lentils, broth or water and bullion, and bay leaf, and bring to a boil. Cover, reduce heat, and simmer until all vegetables are soft, about 15 minutes. Remove from heat.

Step 2:

Season soup with salt, pepper, and nutmeg. Add more water broth if soup is too thick. Optional: Puree soup with an immersion blender. If you like more chunky soup, leave as is and the veggies will be soft.

Step 3:

Stir in apple cider vinegar or lemon juice, parsley, cilantro, and coconut manna just before serving. Enjoy!

Store in the fridge and eat within 3 days, or freeze in an air-tight container for up to one month.


Have you made this recipe? What'd you think? I'd love to hear how your soup came out! 🙂

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