Roasted Parsnip, Garlic & White Bean Soup

mains pumpkin seeds soups
Roasted Parsnip, Garlic & White Bean Soup
YIELDS 6 Servings
Sprouted Pumpkin Seeds Sprouted Pumpkin Seeds


  • 1 lb parsnips (about 4), peeled or scrubbed and cut into 1-inch pieces
  • 1 large onion, peeled and cut into 1-inch pieces
  • 5 large heads of garlic, skin intact
  • 1 tbsp dried whole or fresh rosemary, plus more for garnish
  • 2 tbsp extra virgin olive oil, plus more for drizzling
  • ½ cups Go Raw Sprouted Pumpkin Seeds
  • 1 15oz can white beans (2 cups), drained and rinsed
  • 6 cups low-sodium vegetable broth
  • 1 tbsp lemon juice (about ¼ of a lemon), plus zest for garnish
  • ½ tsp sea salt, to taste
  • ½ tsp ground black pepper, to taste


  1. Preheat oven to 400°F. Use roast setting if you have one.
  2. Line a rimmed baking sheet with tin foil and set aside.
  3. In a large bowl, toss parsnips, onion, garlic, olive oil, salt, and pepper until well coated.
  4. Pour parsnip mixture onto baking sheet and spread out evenly. Roast for 45 to 55 minutes, until garlic and parsnips are tender and turning golden.
  5. Once cool enough to handle, squeeze garlic from skins into a blender, along with roasted vegetables, beans, vegetable broth, and lemon juice (this may need to be done in 2 batches). Purée until smooth, adding more broth or water if too thick.
  6. Transfer puréed soup to a large pot. Heat over medium for about 15 minutes, stirring frequently so bottom doesn’t burn.
  7. Taste and season with additional salt, if desired.
  8. Ladle soup into bowls or mugs and garnish with pumpkin seeds, rosemary (or other herbs), lemon zest, and a drizzle of olive oil. Serve hot.

Recipe and photo by Michelle Ritchie

Products used in this recipe

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