Vegan Sopa Verde With Parsnips | Cook for Your Life
vegan Sopa Verde - cook for your life- anti-cancer recipes

Vegan Sopa Verde With Parsnips

Rated 5 out of 5
5 out of 5 stars (based on 12 reviews)

Clock Icon for Prep Time 20 min prep
Clock Icon for Prep Time 70 min total
Person Icon for Serving Size 4 servings

This fabulous Vegan Sopa Verde is a healthier take on the Spanish classic. Usually made with potatoes and chorizo, our yummy version uses sweet tasting parsnips instead, fortified with the cancer fighting superfood kale, and...


    2 tablespoons olive oil

    1 cup parsnips, large diced

    ½ cup onion, large diced

    3 garlic cloves, chopped

    2 sprigs thyme

    1 teaspoons cumin

    2 tablespoons smoked paprika

    8 cups water or stock

    4 cups thinly sliced kale

    ½ cup lemon juice

    salt to taste

Missing an Ingredient?
Visit our ingredient substitution guide ›

Nutrition Facts


132 cals


8 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

5 g


17 g


5 g


5 g


2 g


1399 mg


  1. In a medium pot over medium heat, add olive oil. Once warm add parsnips and onions. Sprinkle with a little salt and cook until onions are translucent, about 5 minutes.
  2. Add garlic, thyme, cumin, and smoked paprika to pot. Season with salt and sauté for about 2 minutes, until garlic is fragrant.
  3. Add the water or stock. Bring to a boil over a high heat. Lower the heat to medium. Cook until parsnips are fully cooked and fork tender, about 30 minutes.
  4. Allow soup to cool slightly. Transfer soup to a blender in batches (See Chef Tips). Blend each batch until smooth before starting the next.
  5. Pour blended soup back into the pot. When all is blended bring to a simmer over medium heat. Add kale and cook just until kale is wilted and bright green, about 5 minutes. Finish with lemon juice and serve.

Chef Tips

When blending hot soups, never fill the blender vase more than half full, and always hold the lid down with a cloth as you blend. Hot liquids expel heat when blended and if the blender vase is too full, this heat can blow the lid off to send scalding soup everywhere.

If you are not vegetarian or vegan, consider using a clear chicken or turkey broth for this soup.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society