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Spiced Parsnip Soup with Pecan & Pumpkin Seed Crunch

  • Servings 4
  • Preparation time 15 min
  • Cooking time 35 min
  • Difficulty Moderate

Spiced Parsnip Soup with Pecan & Pumpkin Seed Crunch

  • Servings 4
  • Preparation time 15 min
  • Cooking time 35 min
  • Difficulty Moderate

As the evenings get shorter and the temperatures drop sometimes you need a bowl of something warm and nourishing to keep you cosy. This recipe ticks that box and also showcases an often overlooked low FODMAP vegetable. The humble parsnip is entirely FODMAP free while also being a good source of soluble and insoluble fibre as well as a range of micronutrients. They also happen to be delicious! Parsnips are great roasted or mashed, but in this recipe we’d like to show how well parsnips are complimented by spice in a soup that will keep those winter chills at bay.

FoDMAP Content

Preheat the oven to 180C / 350F


To make the seed crunch mix the seeds, pecans, garam masala, maple syrup, egg white and salt. Using a slotted spoon scoop the mixture onto a baking try lined with parchment, leaving the excess egg white behind.


Roast seed crunch mix for 20 minutes, tossing once, until golden brown. Leave to cool on the baking sheet.


For the soup heat the sunflower oil in a medium saucepan over a medium high heat. Add the ginger and gently fry for 4-5 minutes. Add the spices and fry for 1-2 minutes. Add the parsnip and stock.


Bring to a simmer and cook for 30 minutes. Check that the parsnips are cooked through by piercing with a sharp knife.


Blend the soup, add the lemon juice and season to taste. Serve the soup topped with a spoon of the seed crunch, coriander and chilli (if using).


For the soup 

6 parsnips, peeled and roughly chopped

30 g ginger, finely chopped

1.25 l Low FODMAP vegetable stock

1 tbsp garam masala

2 tsp turmeric

3 tbsp sunflower oil

½ lemon, juiced

Red chilli (optional)

Coriander (optional)

For the seed crunch

50 g pecans, roughly chopped

50 g pumpkin seeds

50 g sesame seeds

2 tsp garam masala

1 tbsp maple syrup

1 egg white

½ tsp sea salt

Barry McBride

MSc, Clinical Development Associate

  • Added 18 October 2021
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