Curried Parsnip Soup

Last updated on: March 24, 2026

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This curried parsnip soup is not one of those sad, watery soups that looks healthy but leaves you rummaging for biscuits an hour later.

It's is creamy, warming and properly satisfying, with chopped chicken stirred through to turn it into a genuine high-protein soup rather than a “starter pretending to be lunch”.

It’s ideal for cold days, batch cooking, and anyone trying to eat well without sacrificing comfort.

You’re looking at around 30 g of protein per serving, roughly 380–420 calories, with chicken breast doing the heavy lifting on the protein front.

The parsnips bring natural sweetness, the mild curry spices add warmth without blowing your head off, and the milk gives it that velvety finish.

You’ll just need a large saucepan and a stick blender. Nothing fancy. No soup-maker gymnastics. Just honest, high-protein soup that actually does the job.

Why You’ll Love This High-Protein Recipe

• Packed with ~30 g protein per serving to keep you full for hours.

• Thick, creamy texture without loads of cream or butter.

• Mild curry flavour – warming and family-friendly.

• Perfect for batch cooking and freezing.

• A great way to make soup feel like a proper meal, not a side dish.

Key Ingredients

Parsnips. Naturally sweet and creamy once blended, they’re the backbone of this soup and mean you don’t need loads of added fat.

Cooked chicken breast. This is where the high-protein magic happens, turning a veg soup into a filling, balanced meal.

Mild curry powder. Adds warmth and depth without overpowering the parsnips or scaring off spice-sensitive eaters.

Milk. Just enough to soften the spices and give a silky finish without making it heavy.

Onion and garlic. The unsung heroes that quietly make everything taste better.

Serving & storage

To store

Let the soup cool completely, then store in an airtight container in the fridge for up to 3 days.

To reheat

Reheat gently on the hob over a low-medium heat, stirring regularly. Add a splash of water or stock if it’s thickened up too much.

To freeze

Freeze in individual portions for up to 3 months. Defrost overnight in the fridge before reheating.

Serving suggestions

Serve with a high-fibre wrap, wholemeal toast, or a simple side salad if you want extra crunch.

Variations & tips

• Stir in extra chicken if you want to push the protein even higher.

• Swap milk for reduced-fat coconut milk for a slightly richer curry flavour.

• Add a pinch of chilli flakes if you like a bit of heat.

• Blend the soup before adding the chicken so it stays chunky and doesn’t disappear.

• A squeeze of lime or lemon at the end lifts the whole thing.

How To Make It

Heat the olive oil in a large pan, then add the onion and cook gently for 4–5 minutes until soft and translucent.

Add the curry powder and ground spices to the onions and stir for about 1 minute so the flavours bloom.

Tip in the diced parsnips and carrot, pour over the chicken stock, then bring to a gentle simmer and cook until tender.

Remove from the heat and blend the soup until completely smooth using a stick blender.

Add the milk and stir well to create a creamy, silky curried parsnip soup.

Stir in the chopped cooked chicken and gently heat through for a couple of minutes.

Season with salt and black pepper, then the soup is ready to serve.

Curried Parsnip Soup

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5 from 3 reviews

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• Total Time: 35 mins
• Yield: 4 1x

Ingredients

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• 1 tbsp olive oil
• 1 large onion, diced
• 2 garlic cloves, finely chopped
• 1 tbsp mild curry powder
• 600g parsnips, peeled and diced
• 1 medium carrot (approx. 80g), finely chopped
• 1 litre chicken stock (reduced salt preferred)
• 1/2 tsp ground cumin
• 1/2 tsp ground turmeric
• 1/2 tsp ground ginger
• 150ml whole milk (full-fat)
• 400g cooked chicken breast, chopped into small pieces
• Salt and black pepper, to taste
• Fresh coriander, chopped (optional)

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Instructions

Heat the olive oil in a large saucepan over medium heat. Add the onion and garlic, cooking for 4–5 minutes until softened.

Stir in the curry powder, cumin, turmeric and ginger. Cook for 1 minute.

Add the diced parsnips and carrot. Pour in the chicken stock and bring to a gentle simmer. Cover and cook for 18–20 minutes, until the vegetables are soft.

Remove from heat and blend until smooth using a stick blender. Stir in the whole milk. Season with salt and pepper to taste.

Stir in the chopped cooked chicken. Allow it to warm through for 2–3 minutes.

Taste and adjust seasoning, then ladle into bowls. Add chopped coriander if desired.

• Author: Scott Baptie
• Prep Time: 10 mins
• Cook Time: 25 mins
• Category: Soup
• Method: Stove
• Cuisine: British

Nutrition

• Serving Size: 1
• Calories: 334
• Fat: 10g
• Carbohydrates: 32g
• Protein: 29g

Recipe Video

FAQ

Can I make this curried parsnip soup without chicken?

Yes, but it will be much lower in protein. If you skip the chicken, consider adding lentils or beans to keep it filling.

Is this soup suitable for freezing?

Absolutely. Freeze it without any garnish and reheat gently once defrosted.

Can I make it dairy-free?

Yes – swap the milk for an unsweetened dairy-free alternative like oat or soy.

More high-protein recipes to try

If you enjoy hearty, traditional soups, try my Scottish lentil soup – thick, filling and ideal for batch cooking.

Fancy something classic and comforting? This high-protein tomato soup is simple, family-friendly and surprisingly satisfying.

Love warming spices? My Sri Lankan lentil soup is packed with flavour and a great plant-based protein option.

My high-protein carrot and coriander soup takes the classic British favourite and gives it a serious upgrade.

Leave Me A Comment Below

As always, I would love to hear how you find this recipe. If you make it, please come back and leave a comment below. Thanks!