Recipes and facts – Parsnips

Parsnips are an excellent source of many important nutrients, packing a hearty dose of fiber, vitamins, and minerals into each serving.

In particular, parsnips are a great source of vitamin C, vitamin K, and folate, as well as several other important micronutrients.


Spiced Roasted Parsnips

Spiced parsnip and cashew strudels

Roasted Parsnip Soup

Potato and parsnip al forno

Miso Roast Parsnips on Mustard Butter Bean Mash & Roast Garlic

Spiced Roasted Parsnips

  • 4 parsnips cut into quarters, lengthways
  • 2 tablespoons olive oil (plus more for greasing)
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon paprika powder
  • 1/2 teaspoon salt (plus extra for later)
  • Pinch of pepper
  • Garnish: 1/4 cup finely chopped parsley + 1 teaspoon zest of lemon

Preheat the oven to 200 C / 400 F.

Peel and cut the parsnips, place in a bowl and drizzle with olive oil. Sprinkle with spices, salt and pepper and coat evenly using your hands.

Place a piece of parchment paper on a flat baking tray and grease lightly with olive oil. Spread the parsnips and bake for 20-25 minutes until golden brown.

Serve sprinkled with fresh parsley and a little lemon zest (optional) or other fresh herbs of choice.

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Spiced parsnip and cashew strudels

  • 150g cashews
  • 40g unsalted butter
  • 75g unsalted butter, for the filo pastry
  • 750g parsnips, peeled and chopped into 2cm chunks
  • 1 tsp cumin seeds
  • 1 tsp ground coriander
  • ½ tsp mustard seeds (black or yellow)
  • ¼ tsp ground turmeric
  • 600g leeks, trimmed, rinsed and roughly chopped
  • 1 x 220g pack filo pastry (12 sheets)
  • 1 tsp white sesame seeds
  • 1 tsp black sesame seeds

Preheat the oven to 180°C, fan 160°C, gas 4. Spread the cashews on a baking tray and toast for 8-10 minutes, until golden. Cool, then chop roughly and set aside.

Meanwhile, melt 40g of the butter in a large sauté pan or frying pan, add the parsnips and some seasoning and fry over a high heat, stirring occasionally, for 3-4 minutes, until starting to brown. Reduce the heat and add the spices. Cook for 1 minute, stirring, then mix in the leeks. Pour in 150ml water, cover the pan and cook gently until the parsnips are soft when pierced, and the liquid has evaporated. Spread out on a large plate and leave to cool, then mix in the cashews.

To assemble the strudels, melt the rest of the butter and brush some onto a baking tray. Layer up 2 sheets of filo at a time, brushing each one generously with melted butter. Spoon ⅙ of the filling along one of the shorter sides, making sure to leave a 5cm border at either side of the filling. Fold in the sides, then roll up the filo in a log shape to enclose the parsnip and leek mixture. Place on the tray and brush with more of the melted butter. Make light cuts in the pastry along the top. Repeat to make 6 strudels. Mix the sesame seeds together and scatter on top.

When ready to cook, preheat the oven to 200°C, fan 180°C, gas 6. Bake the strudels for 30-35 minutes until crisp and golden brown. Serve with vegetarian gravy and a selection of your favourite festive vegetables.

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Roasted Parsnip Soup – from searching for

  • 350 g parsnips peeled and cut into quarters
  • 260 g potatoes peeled and diced
  • 1.5 tablespoon oil
  • 1 teaspoon cumin seeds
  • 1 onion diced
  • 2 cloves garlic
  • 1 teaspoon ground coriander
  • ½ teaspoon turmeric
  • 500 ml vegetable stock

Preheat the oven to 180C

Put the parsnips and potatoes in a roasting tray and drizzle with one tablespoon oil. Roast in the oven for 40 minutes.

Heat the rest of the oil in a saucepan.   When it is hot, add the cumin seeds.  Cook for half a minute then add the onion.

Cook gently for 5 minutes then stir in the crushed garlic and other spices.    

Cook for another minute then add the roasted parsnips, potatoes and stock.

Simmer gently for 10 minutes.

Blend using a stick blender.   

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Potato and parsnip al forno – Jamie Oliver on the Tesco website

  • 4 parsnips
  • 1kg potatoes
  • 2 onions
  • 4 garlic cloves
  • 20g fresh thyme
  • 75g chestnuts (optional)
  • olive oil
  • 300ml single cream
  • 50g mature Red Leicester

Preheat the oven to gas 6, 200°C, fan 180°C. Scrub the parsnips and potatoes (there’s no need to peel them), peel the onions and finely slice it all, adding to a large casserole dish as you go. 

Peel, finely slice and add the garlic, strip in most of the thyme, then roughly bash and add most of the chestnuts (if using). Drizzle over 2 tbsp oil, add a good pinch of sea salt and black pepper, and toss everything together well. Arrange in a fairly even layer, pour over 300ml water, then tightly cover with foil and roast for 1 hr 10 mins. 

Remove the dish from the oven, lift up the foil and drizzle over the cream. Re-cover, then put a folded tea towel on top and carefully press down to compress everything. Discard the foil.

Finely grate over the cheese, scatter with the reserved chestnuts and pick over the remaining thyme leaves. Drizzle with 1 tbsp oil, then return to the oven for a further 20 mins, or until golden and bubbling. Let it sit for a few mins before serving.

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Miso Roast Parsnips on Mustard Butter Bean Mash & Roast Garlic – Rebel

  • For the parsnips
  • 500 g parsnips trimmed and sliced in half lengthways if large
  • 3 bulbs garlic–top cut off
  • For the Miso dressing
  • 2 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1 tsp brown rice miso
  • 1 tbsp tamari
  • Pinch sea salt
  • 1 tbsp maple syrup
  • For the butter bean mash
  • 2 onions chopped roughly
  • 2 tbsp olive oil
  • 2 cloves garlic sliced
  • 2 cans butter beans drained
  • Juice 1/2 lemon
  • Big pinch sea salt
  • 2 tbsp coconut yogurt
  • 1 tsp wholegrain mustard

To cook the parsnips

Pre heat your oven to 180c. First, mix the dressing in a jar, then toss the parsnips in the dressing. Transfer to a baking tray along with the garlic and bake for approx 45 minutes or until caramelised on the outside and soft inside–turn once.

Fry the onions in the oil for 8 -10 minutes until soft and browning. Now add the garlic and fry for a further minute. Transfer to a food processor and all the remaining ingredients. Blitz to a creamy mash.

Serve the parsnips on the creamy mash with the roast garlic.

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