Spicy Roasted Parsnip and Sweet Potato Soup - a delicious soup packed with sweet roasted vegetables, gentle spice and topped with chickpeas and creamy feta for extra texture and flavour.
I love turning soups into something a little more filling with toppings, and this recipe is perfect for that. Creamy Chickpeas and salty feta work so well with this soup and make it feel more satisfying.
Calories in Spicy Roasted Parsnip and Sweet Potato Soup
This recipe serves 4 and is 254 calories per serving.
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Chickpeas: Add extra texture and protein to the soup, making it much more satisfying as a meal.
- Paprika: Used to season the chickpeas and add a savoury flavour.
- Sweet Potato: Adds natural sweetness and helps create a lovely creamy texture once blended.
- Parsnip: Roasting parsnip brings out its sweetness and adds so much flavour to the soup.
- Red Onion: Adds sweetness and depth as it softens and cooks down with the roasted vegetables.
- Garlic: Fresh garlic adds extra warmth and flavour that works perfectly with the spices.
- Paprika: Adds warmth and a subtle smoky flavour to the soup.
- Cumin: Gives the soup a lovely earthy flavour that pairs perfectly with the sweet vegetables.
- Chilli Powder: Adds a gentle kick of heat throughout the soup.
- Cayenne Pepper: Just a tiny pinch gives a little extra warmth without making the soup overly spicy.
- Salt and Black Pepper: Important for seasoning and bringing all the flavours together.
- Chicken or Vegetable Broth: Forms the base of the soup and adds extra flavour. Vegetable broth works great if keeping the recipe vegetarian.
- Feta Cheese: Creamy salty feta is the perfect topping and works beautifully with the sweet roasted vegetables and spices.
- Fresh Coriander (Cilantro): Adds freshness and a lovely finishing touch to the soup.
- Olive oil Spray: Helps the vegetables and chickpeas roast nicely without needing lots of oil.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
This soup is really easy to adapt depending on what vegetables, toppings or spices you have on hand.
- Swap the sweet potato and parsnips for butternut squash or carrot for a slightly different flavour.
- Add a can of butter beans or white beans blended into the soup for extra creaminess and protein.
- If you prefer a milder soup, reduce the chilli powder and leave out the cayenne pepper.
- Add extra heat with red chilli flakes or fresh chopped chilli.
- Goat's cheese works really well in place of feta.
- A swirl of natural yoghurt is delicious on top if you want an extra creamy finish.
- Add cooked shredded chicken, spicy sausage or prawns to make the soup even more filling.
- Fresh parsley can be used instead of coriander if preferred.
- For extra texture, top with toasted pumpkin seeds or croutons.
- Coconut milk can be added for a creamier soup with a slightly different flavour.
- Roast the chickpeas with the seasoning and olive oil for a slightly crispy texture.
Side Suggestions
This soup is delicious served with some warm crusty bread or a cheese toastie for dipping into all that creamy flavourful soup. My warm GarlIc Greek Yoghurt Naan Breads also work really well alongside the sweet roasted vegetables and spices. If you want to make it even more filling, try topping with cooked chicken or sausage, or add a sprinkle of toasted pumpkin seeds for extra crunch. A simple green salad with a low calorie dressing on the side is also a great way to balance the richness of the soup.
Storing, Freezing and Reheating
Storing
Allow the soup to cool before transferring to an airtight container and storing in the fridge for up to 3 days. Keep the feta and fresh coriander separate until ready to serve for the best texture and flavour.
Freezing
This soup freezes really well. Allow to cool completely before transferring to freezer safe containers and freeze for up to 3 months. For best results, freeze the soup without the feta and fresh toppings, then add those fresh after reheating.
Reheating
Reheat the soup gently in a saucepan over a medium low heat until heated through, stirring occasionally. If the soup thickens too much, just add a splash of stock or water to loosen. You can also reheat individual portions in the microwave in short bursts, stirring halfway through until piping hot.
More Soup Recipes
Looking for more soup recipes to try? Check out these:
See more Soup Recipes →
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Let's Connect!!
Come and follow me on:
You can also Subscribe to Slimming Eats so that you never miss any new updates.
Need some support on your weight loss journey? Maybe you need advice or tips on a recipe, or just general meal ideas.
Come join the friendly and supportive Slimming Eats Community on Facebook.
If you try this recipe, let us know! Leave a comment, Rate It and Tag us in your Photos @SLIMMINGEATS on INSTAGRAM
Recipe Card
Spicy Roasted Parsnip and Sweet Potato Soup
Spicy Roasted Parsnip and Sweet Potato Soup - a warming soup packed with sweet roasted vegetables, warming spices, chickpeas and creamy feta.
Ingredients
- 350g (12.5oz) of sweet potato, peeled and chopped
- 250g (9oz) of chopped parsnip
- 1 red onion, finely chopped
- 2 cloves of garlic, crushed
- 2 teaspoon of paprika
- 1 teaspoon of cumin
- 1 teaspoon of chilli powder
- tiny pinch of cayenne pepper
- salt and black pepper to season
- 4 cups (960ml) of chicken or vegetable broth
- to top:
- 1 cup (170g) of canned chickpeas, drained
- ½ teaspoon of paprika
- pinch of sea salt
- 60g of feta cheese, crumbled
- fresh chopped coriander (cilantro)
- olive oil spray
Instructions
- Drain the chickpeas well, then add to a bowl. Spray with olive oil spray, season with the paprika and sea salt and toss to coat. Set aside.
- Preheat the oven to 200°C fan, 220°C, 425°F or gas mark 7.
- Add the parsnip, sweet potato, onion and garlic to a large bowl. Spray with olive oil spray, then add the paprika, cumin, chilli powder and cayenne pepper and toss everything together until well coated.
- Spread the vegetables out on a baking tray lined with parchment paper. Spray over the top generously with olive oil spray and roast in the oven for approximately 30-40 minutes until tender and lightly caramelized.
- When the vegetables are almost ready, heat the stock in a saucepan.
- Add the roasted vegetables and hot stock to a blender and blend until smooth. Alternatively, use an immersion stick blender directly in the saucepan.
- Season to taste with salt and black pepper.
- Serve in bowls and top each serving with ¼ cup of chickpeas, 15g of feta and a sprinkle of fresh chopped coriander (cilantro).
- Enjoy!!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly - use gluten free stock
- ❄️ Freezer Friendly - see storing, freezing and reheating section
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Nutrition Information
Yield
4Serving Size
1 SERVINGAmount Per Serving Calories 254Total Fat 6gSaturated Fat 2gUnsaturated Fat 0gCholesterol 14mgSodium 1092mgCarbohydrates 42gFiber 9gSugar 12gProtein 10g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Mel says
Hi. In the recipe it doesn't say whether to then cook the chickpeas after they have been put aside or not?
Shevy (Slimming Eats) says
Hi Mel, you don't need to do anything else to the chickpeas after you set them aside, they are then just sprinkled straight on top of the soup. As they ar canned they are already cooked, the little bit of pan frying is just to season and give them colour.
Kathy says
When you say 4 cups could you please say how many mls as I have different cup measurements.
Shevy (Slimming Eats) says
1 cup always equals 240ml
Emma says
The recipe is absolutely delicious.thank you
Leah says
Hi, the recipe doesn’t state to pan fry or oven the chickpeas, can you please confirm if they’re being pan fried and how long for? Thanks
Siobhan (Slimming Eats) says
They are not pan fried as chickpeas are already cooked in a can, just mix in the seasonings as directed.