Almond, Courgette & Parsnip Soup

A twist on veggie soup as the almonds and almond milk add to the flavour and nutrient profile.

Almond Soup
Wholesome World Almond, Courgette & Parsnip Soup

Use a good quality veggie stock cube or make your own stock. This is a great dish for your lunch and you can use up any veg lurking in the bottom of your fridge.

Parsnip does give a lovely sweet flavour though and provides some excellent fibre along with vitamins B, C and E.

Parsnips are high in health-boosting vitamin C. In fact, a half-cup of raw parsnips has about 17 milligrams of vitamin C, about 28% of your daily recommended intake (DRI). Boiling parsnips reduces their vitamin C content, but they still provide about 13 milligrams or 20% DRI. (1)

Vitamin C helps to boost your immune system and support more infection-fighting white blood cells. (2)

Almonds will provide another boost of vitamin E and are high in magnesium which has so many health benefits including reducing blood pressure and blood sugar control.

The protein and fats ion the almonds further help to slow down digestion of the sugars and keep blood glucose levels under control.

NOTE! Some people say these are small portions – but I put the recipe together during treatment… so maybe add some sourdough toast!

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Get the Recipe

Almond, Courgette and Parsnip Soup

Serves: 4

Time to create: 45mins

Time for personal effort: 10mins

Notes: GF, RSF, GrF, V, P, EF


GF | Gluten Free

DF | Dairy Free

GrF | Grain Free

RSF | Refined Sugar Free  

V | Vegetarian

Ve | Vegan

P | Pescatarian

EF | Egg Free

NF | Nut Free

Warm nutty vegetable soup – but perfect for any time of the year. Fills you up too.


2                  Veg stock

30g          Coconut oil

1                  White onion,

1                  M. Parsnip (= approx 250g)

2                  Courgettes (100g/3.5oz) each = 200g total (or one large ?)

250ml          Almond (milk) drink

25g              Ground almonds

1 litre           Water (split in halves)

Sprinkle       Salt & Pepper


(Hand) blender


  1. Boiling 500ml water for the stock, mix and put on the side.
  2. Heat the coconut oil in a pan.
  3. Chunkily chop and fry up the onion.
  4. Chop and fry the parsnip too for 5 minutes.
  5. Add the stock and simmer for 20 mins to cook the parsnip.
  6. Chop the courgette (zucchini) and add to the pan, and then simply pour in the remaining ingredients; almond milk and ground almonds.
  7. As the milk cools the temperature, smooth the consistency by blending the soup.
  8. Heat to a simmer, add salt and pepper as needed, and serve. Add water for preferred consistency.
  9. I normally sprinkle with flaked almonds to add a little bit of crunch.

Nutritional insight from the Wholesome World app.

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