Macadamia, Garlic & Parsnip Vegetarian Soup Recipe

Macadamia, Garlic & Parsnip Soup Recipe

You can make this soup extra delicious by topping with small parsnips sliced lengthways and roasted. Macadamia nuts make a brilliantly creamy dairy-free milk, adding a dreamy smoothness and mild flavour to bring this soup together. Many studies are showing that nuts are great for feeding the gut and increasing the growth of beneficial bacteria. When blended in soups, nuts can be easier on the gut.

Serves: 4



Macadamia, Garlic & Parsnip Soup Recipe

By: Lee Holmes

This vegetarian soup is perfect for winter meals, offering a dairy-free dinner alternative with dreamy flavour and plenty of nutrient-rich veggies.


Prep time

Cook time



  • 3 large parsnips, peeled & cut into 1cm rounds
  • 1 large onion, roughly chopped
  • 8–10 cloves garlic, peeled
  • 1 tbsp extra-virgin olive oil, plus extra to serve
  • 1L filtered water
  • 1 cup raw macadamia nuts (soaked in filtered water for 4 hours then drained)
  • 1 tbsp apple-cider vinegar
  • 2 fresh sprigs thyme, leaves picked (1 tsp dried thyme), plus extra to serve
  • Sea salt & pepper, to taste


  • Preheat oven to 200ºC. Line a baking tray with baking paper. Place the parsnips, onion and garlic in a bowl, drizzle with the olive oil and toss to coat.
  • Spread the vegetable mixture on the baking tray and bake for 15–20 mins, or until tender and lightly browned.
  • Bring the filtered water to the boil.
  • Transfer the roasted vegetables to a heatproof blender. Add the macadamias, apple-cider vinegar and thyme. Season with sea salt and freshly ground pepper.
  • Pour in half the hot filtered water and carefully blend until smooth and creamy. Gradually add the remaining filtered water.
  • Ladle into serving bowls, garnish with a final drizzle of olive oil and extra thyme sprigs and serve.


Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!

Lee Holmes

Lee Holmes

Lee Holmes is a nutritionist, yoga and meditation teacher, wholefoods chef, Lifestyle Food Channel’s Healthy Eating Expert, blogger and author of the best-selling books Supercharged Food: Eat Your Way to Health, Supercharged Food: Eat Yourself Beautiful, Eat Clean, Green and Vegetarian, Heal your Gut, Eat Right for Your Shape and Supercharged Food for Kids.

Lee’s food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming. From posting recipes, her passion to share her autoimmune disease story and help others has snowballed and the blog has recently taken home the overall prize at the Bupa Health Influencer Awards as well as the best blog in the Healthy Eating category. She also runs a four-week online Heal Your Gut program.

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