Parsnips are the ultimate fall and winter vegetable. While they are available all year round, the carrot-like vegetable arguably tastes best when the weather is chilly. This is because as the temperatures drop, parsnips convert all of their stored starches into sugar (because it’s less likely to freeze). The result? A deliciously sweet, caramelized, nutty taste that shines in many different dishes, from soups to curry to mash. Find some of our favorite ways to cook parsnips below, but first, here’s a little bit about their health benefits (spoiler alert, but there are many).
What are the benefits of eating parsnips?
Parsnips—which are a member of the carrot family—are packed with several important nutrients, including vitamin C, vitamin K, potassium, and folate, and they also contain polyacetylenes, a plant compound with antibacterial and antioxidant properties. This means that they help to combat oxidative stress and reduce inflammation in the body, which may help lower the risk of chronic diseases like heart disease and cancer.
On top of this, parsnips are a good source of fiber. In fact, 100 grams of parsnip contains nearly five grams of the nutrient, which is important for supporting gut and digestive health. “Fiber moves through your gastrointestinal tract undigested, helping to get things moving and optimizing digestive health,” explains Rachael Ajmera, MS, RD for Healthline.
Because parsnips are loaded with vitamin C (one serving provides around a quarter of your daily needs), they can also support the function of a healthy immune system, which helps us to tackle viruses and infections. Our bodies can’t make vitamin C, so it’s vital that we get enough of the nutrient from food sources, like parsnips, or supplements.
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What pairs well with parsnips?
With their sweet, earthy, nutty flavor, parsnips can complement several different foods, but they’re particularly delicious when they’re paired up with other vegetables. The sweetness of parsnips and carrots combine beautifully, for example, especially when they are roasted together. Parsnips also pair well with potatoes, onions, garlic, and other root vegetables, like sweet potatoes or beets.
The key to extra delicious parsnips is seasoning with herbs and spices. Thyme, for example, enhances the earthy notes of the vegetable, while cinnamon adds warmth. Cumin, sage, and rosemary are also popular seasoning choices for parsnips.
How to cook with parsnips: 7 vegan recipes
For more parsnip cooking inspiration, check out a few of our favorite plant-based recipes below—all are hearty, comforting, and perfect for fall and winter.
1 Vegan Pumpkin and Parsnip Soup
Pumpkin and parsnips are a match made in heaven. The two fall favorites have complementary flavors—pumpkins are strong and earthy, while parsnips are sweet and nutty. When combined and blended with Chinese five spice, like they are in this delicious recipe from The Contented Vegan cookbook, the flavors are balanced beautifully.
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2 Herb-Roasted Autumn Harvest Bowls With Creamy Tahini Dressing
Forget the PSL, these delicious herb-roasted harvest bowls from the Fall by One Green Planet cookbook are about to become your new favorite autumn treat. They’re earthy, delicious, and loaded with goodness, thanks to the combination of nutrient-dense ingredients like parsnips, Brussels sprouts, sweet potatoes, and lentils.
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Mareya Ibrahim
3 Homemade Root Vegetable Crisps
If you’re looking for new healthy snack ideas, you can’t beat these tasty homemade root vegetable crisps from the Eat Like You Give a Fork, The Real Dish on Eating to Thrive cookbook. They’re best served with all of your favorite dips, but hummus and pesto are especially delicious.
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Lazy Cat Kitchen
4 Vegan Parmesan Parsnips
According to Lazy Cat Kitchen founder Ania Marcinowska, these vegan parmesan parsnips are “strangely addictive.” She said: “I struggle not to hoover them up as soon as they emerge from the oven.” They’re the perfect holiday side, but they would also taste delicious midweek with mashed potato, greens, gravy, and vegan sausages or perhaps a slab of vegan steak. The options are endless.
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The Veg Space
5 Creamy Parsnip Curry With Lentils
Parsnips might not be your go-to curry ingredient right now, but they’re about to be. As Kate Ford, the founder of The Veg Space, explains, “Parsnips and curry spices are a match made in heaven.” This dish is also easy and quick to make. In fact, it comes together in just 20 minutes.
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Wallflower Kitchen
6 Vegan Shepherd’s Pie With Parsnip Mash
Traditionally, British shepherd’s pie is topped with potato mash, which is delicious, of course. But if you’re looking to shake things up, adding parsnips is the perfect twist to this fall favorite dish. According to Wallflower Kitchen, “It really transforms this traditional recipe into something extra special.”
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Tasty Simply Vegan
7 Seed and Parsnip Spread
Parsnips are incredibly versatile. They can be roasted, baked, mashed, and puréed into spread. This recipe from Tasty Simply Vegan will walk you through how to transform the simple root vegetable into a “creamy, delicious, full of flavor, and delightful dip for your dinner or a snack.”
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Charlotte is a VegNews editor and writer based in sunny Southsea on England's southern coast.
