Presented by: Tina Kozman CNP, M.Ed, B.Sc,

High in Vitamin C

Parsnips are good source of vitamin C, containing about 28% of our recommended daily intake in ½ cup of  raw parsnips. Research has shown that vitamin C helps to boost your immune system and support more infection-fighting white blood cells.

Improves Digestion

Parsnips are a good source of fiber with approximately 3 to 5 grams of fiber per serving. Fiber is vital for a healthy gut because it moves food along the digestive tract and improves bowel health.

Supports the Cardiovascular System

Along with vitamin C, parsnips are rich in potassium, a mineral that helps your heart function, and can also assist in balancing your blood pressure.

Spicy Lentil and Parsnip Soup

Its hard to believe that our season has come to an end. I must say I am very grateful to have had the opportunity to provide my family with fresh, organic food throughout this challenging time. I have been enjoying the time at home with my little ones, making new meals and enjoying the quite ( not that its quite inside my home). During this season, we often look for hearty meals and this last recipe is going to challenge your culinary skills and wow all of your zoom friends. Like any good cooking show we must leave the best for last, and I have a feeling we all may have a little extra time on our hands? No matter where you are or what you are doing during time, I hope you can enjoy this delicious soup in good health, until we meet again.

HANDS ON TIME: 30 mins

SERVING: 4-6 pers

TOTAL TIME: 50 mins


  • 2 for the ‘croutons’ and 3 for dicing
  • 1 onion
  • 2 cloves of garlic
  • 5 cm piece of ginger
  • olive oil
  • 1 teaspoon cumin seeds
  • Garam masala
  • 1 ¼ C red split lentils
  • 4 uncooked poppadoms  (these are a traditional Indian
  • flatbreads that are gluten free, but you can easily substitute for a short noodle or omit altogether)
  • 1.5 litres organic vegetable stock
  • 4 tablespoons organic yoghurt
  • 4 sprigs of fresh cilantro

Parsnip Croutons


Preheat the oven to 180ºC/350ºF/gas 4.


Speed-peel 1-2 medium parsnips into ribbons until you reach the woody core (discard this bit)


Season with sea salt, then spread out in a single layer over a couple of oiled baking trays. Roast for 15 minutes, or until golden and crisp.



Peel the onion, roughly chop with the remaining parsnips, 1 large or 3 medium (keep the skins on) and peel and finely grate the garlic and ginger.


Place the parsnips and onions in a large pan over a medium heat with 1 tablespoon of olive oil, then cover and cook for 20 minutes, or until dark golden, stirring occasionally.


Add the garlic and ginger, then scatter over the cumin seeds, 1 teaspoon of garam masala and the lentils and cook for a further 5 minutes.


Roughly snap in the uncooked poppadoms, then add the stock and simmer for 20 minutes, loosening with a splash of water, if needed.


Season the soup to perfection, ripple through the yoghurt and divide between warm bowls.


Pick over the coriander leaves, sprinkle with a little garam masala, and top with the parsnip crisps. Feel free to drizzle with chilli oil for a warm glow.