6 Best Vegan Parsnip Recipes For Your Kids
These healthy vegan parsnip recipes are ideal as a side dish for Christmas, Hanukkah, and Thanksgiving, and all are kid-friendly you may try.
Parsnip Nutrition Facts
1 cup (156 grams) of cooked (boiled) parsnip slices (The USDA provides nutrition information):
- Calories: 111
- Fat: 0.4g
- Sodium: 16mg
- Carbohydrates: 26.6g
- Fiber: 5.6g
- Sugars: 7.5g
- Protein: 2g
Health Benefits Of Parsnips
1. Help To Weight Loss
Parsnips are a great addition to a healthy weight loss diet because they are low in calories and high in fiber.
Your digestive tract processes fiber slowly, which helps you feel fuller for longer and may help you eat less overall.
One study found that increasing daily fiber intake by 14 grams could reduce calorie intake by as much as 10%, resulting in weight loss of 4 pounds (1.9 kg) over four months.
Only 100 calories and 6.5 grams of fiber are contained in one cup (133 grams) of parsnips.
The water content of this root vegetable is also high, at about 79.5%. According to studies, consuming more foods high in water may result in fewer calories.
2. Boost Immune System Function
One serving of parsnips contains about 25% of your daily requirements for vitamin C.
A water-soluble vitamin, vitamin C is essential for the immune system's health.
The common cold and other respiratory tract infections may be less severe and last less time if you consume enough vitamin C, claims one review.
It may also help prevent and treat other conditions like pneumonia, malaria, and infections caused by diarrhea.
Additionally, parsnips are rich in antioxidants that fight disease, including quercetin, kaempferol, and apigenin, which may boost immunity and shield against infection.
3. Improves Heart Health
Potassium, great parsnips, and vasodilator properties may lower blood pressure and heart stress. This root vegetable's high folate content can lower blood homocysteine levels, typically linked to an increased risk of heart disease. This root's fiber may help lower cholesterol levels. These root vegetables may prevent strokes, atherosclerosis, and other coronary problems.
4. Could Improve Vision
According to the scientific journal Scientific Reports, ascorbic acid, also present in parsnips, is well known for preventing several eye conditions, including age-related macular degeneration, which impairs vision in older people. The antioxidants in the vegetables might also shield the eyes from sun damage. It appears to be a vegetable that can significantly improve vision and eye health.
5. Defends Against Diverticular Disease
For the health of your intestines, you must consume enough fiber. With parsnips providing almost 6 grams per cup, just one serving will bring you closer to the daily recommended minimum of 20 to 30 grams.
Up to 40% less chance of developing the diverticular disease can result from eating enough insoluble fiber from foods like parsnips.
As you get older, parsnips can help you prevent this severe condition.
6. Improve Bone Health
Due to their high manganese, calcium, and zinc content, parsnips may enhance bone health. As a co-factor of glycosyltransferases, manganese may aid in cartilage formation, strengthen bone, and treat skeletal conditions like osteoporosis. Additionally, these root vegetables' anti-inflammatory qualities may even lessen the signs and symptoms of arthritis.
7. Might Improve Brain Health
Parsnips contain potassium and folate, which could be used to combat depression, anxiety, and other mental illnesses. They may also help you become more focused and alert, improving your neurological health.
8. Can Aid Prevent Anemia
Iron, vitamin B9, and vitamin C, all found in parsnips, may be essential for preventing anemia, especially in women. Additionally, as vitamin E is known to help build red blood cells, parsnips may help boost oxygen transport in the body.
Vegan Parsnip Recipes
1. Vegan Parsnip Chowder
This seasonally appropriate vegan parsnip chowder is loaded with gentle veggies. It's surprisingly elegant to serve as the first course at a holiday meal despite being cozy, hearty, and ideal for any meal during the colder months.
Prep time: 25 minutes | Cook time: 35 minutes | Total time: 60 minutes | Servings: 6
- Olive oil: 1½ tablespoons
- Large onion: 1 chopped
- Red potatoes: 6 small, scrubbed and diced
- Parsnips: 1 pound, peeled and diced
- Medium carrots: 3, peeled and sliced
- Celery: 3 large stalks, diced
- Carton vegetable stock: 32 oz or 4 cups of water with 2 vegetable broth cubes
- All-purpose seasoning blends: 1 tablespoon such as Frontier or Mrs. Dash
- Unsweetened non-dairy milk: 2 cups
- Fresh parsley: ¼-½ cup, finely chopped
- Fresh dill: 2-4 tablespoons, finely chopped
- Salt and freshly ground black pepper to taste
- In a big soup pot, warm the oil. Over low heat, add the onion and cook until golden.
- Add the broth, seasoning mix, celery, carrots, potatoes, and parsnips. Heat it quickly to a simmer, then turn it down. Cover and boil gently for about 20 minutes or until the vegetables are cooked.
- Transfer the contents of two cups of vegetables to a shallow bowl. Mix them back into the soup after thoroughly mashing. Add parsley, dill, and non-dairy milk. Add salt and pepper to taste.
- Continue to simmer at a shallow temperature for another 5 to 10 minutes or until the food is well heated. Serve immediately, or let the soup cool for about an hour without heat before reheating it.
2. Vegan Parsnip Cake
This simple vegan parsnip cake, fragrant, delicate, and spicy, is the ideal solution to the problem of what to do with parsnips.
Prep time: 20 minutes | Cook time: 25 minutes | Total time: 45 minutes | Servings: 9
Ingredients For The Cake
- Whole wheat flour: 100 g
- Soft brown sugar: 100 g
- Baking powder: 2 teaspoons
- Mixed spice: 1½ teaspoons
- Salt: ¼ teaspoon
- Lemon zest: ½ teaspoon
- Orange zest: ½ teaspoon
- Desiccated coconut: 50 g
- Sultanas: 50 g
- Parsnips: 175 g, finely grated
- Light flavour olive oil: 50 g
- Coconut milk: 100 g (plain, unsweetened)
- Maple syrup: 2 tablespoons
Ingredients For The Buttercream
- Icing sugar: 125 g
- Dairy-free butter: 50 g
Ingredients To Decorate
- Orange: 1 (zested strips only)
- Preheat the oven to 190°C. A 20cm (8-inch) square baking pan should be lightly greased and lined with baking paper.
- The flour, sugar, baking powder, spices, orange and lemon zest, and salt should be thoroughly combined in a large bowl, so there are no clumps. Grate the parsnips and combine them with the desiccated coconut and sultanas.
- A thick batter will form after adding the oil, soy milk, and maple syrup. Spread out the scoop evenly in the prepared cake pan. Bake for 25 to 30 minutes in the center of the oven or until risen and firm.
- Place a cocktail stick in the center of the sponge toward the end of this time test. It ought to be free of errors. Return the stick to the oven, cook it for a few minutes, and then test it again if there is still wet batter. Repeat as necessary until the stick is free of any residue.
- After the sponge has finished cooking, remove it from the oven and carefully cut along the edge to release it from the tin. Wait until the cake has cooled and firmed up. Butter and icing sugar should be combined to make the icing. Divide the sponge in half, creating two pieces.
- One of the sponges should have half of the buttercream spread over it. The second sponge should be placed on top. Sprinkle some orange zest on top after spreading the remaining buttercream there.
3. Vegan Creamy Parsnip Soup Recipe
This vegan-friendly recipe for creamy parsnip soup is a cup of incredible comfort. Whether you adore parsnips or not, you will adore this luxurious, thick soup!
Prep time: 10 minutes | Cook time: 50 minutes | Total time: 60 minutes | Servings: 8
- Olive oil for the pans
- Parsnips, peeled and roughly chopped: 2½ pounds
- Baby parsnips: 4 to 5, peeled and cut into quarters or sixths, lengthwise
- Yellow onion: 1 cup, roughly chopped
- Garlic: 2 teaspoons minced
- Ground nutmeg: ½ teaspoon
- Dutch yellow potatoes: ½ pound, washed and dried, roughly chopped
- Light vegetable stock: 8 cups
- Sea salt and freshly ground black pepper
- Set a rack in the middle of the oven and raise the temperature to 500°F.
- Spread olive oil liberally on a baking sheet. Add the parsnips, roughly diced, and stir them around in the oil so that both sides are coated.
- Do the same with the baby parsnip slices, but keep them all together because you'll be taking them out of the oven first. Roast the parsnips for about 30 minutes, flipping them about halfway through once the oven has reached 500°F.
- When you flip the remaining slices, you should check the baby parsnip slices as they might be done and ready to remove from the oven. (Put them on a dish and leave them there.) The remaining parsnips must all have a golden brown colour. Leaving them on the baking sheet, set them aside.
- The onions and garlic should be added to a large soup pot coated with olive oil and heated over medium-high heat. Sprinkle in nutmeg and stir. Add the potatoes and simmer for a few minutes after the emitted aroma.
- Put the roasted parsnips in the pot right now (not the baby parsnips — those are for garnish).
- Bring to a boil after adding the stock. Once the potatoes are cooked, reduce the heat to low, cover the pot, and simmer for 20 minutes.
- The mixture should be added to a strong blender in two batches and puréed to the smoothest possible consistency.
- Serve with a few baby parsnip fries, a drizzle of extra virgin olive oil, and a light sprinkle of ground nutmeg.
4. Sweet Potato And Parsnip Fritters
This is a delicious recipe for gluten-free fritters created with only healthy ingredients.
Prep time: 20 minutes | Cook time: 40 minutes | Total time: 60 minutes | Servings: 10
Ingredients For The Fritters
- Medium sweet potato: ½ teaspoon, peeled and sliced
- Medium parsnip: 1, peeled and sliced
- Stone ground mustard: 2 teaspoons
- Sea salt: ¼ teaspoon
Ingredients For The Crust
- Sunflower seeds: ½ cup, roughly ground
- Nutritional yeast: 1½ tablespoons
- Chipotle chilli powder: ½ teaspoon
Ingredients For The Chipotle Guacamole
- Medium avocado: 1, peeled and pitted
- Fresh lime juice: 2 tablespoons
- Chipotle chilli powder: ½ teaspoon
- Sea salt: ¼ teaspoon
- Sweet potato and parsnip should be added to a big pot of boiling water. Reduce the heat, cover the pan, and cook for 10 to 12 minutes, or until the vegetables are soft to the fork.
- The parsnip and sweet potato should be drained in a colander and let cool.
- The fritter ingredients should be combined but still have some texture after being added to a food processor.
- Place a baking sheet in the oven and preheat it to 400°F.
- In a small bowl, combine the crust ingredients. To dip the fritters, spread this mixture on a small platter. Make a patty using two to three tablespoons of the sweet potato and parsnip mixture.
- The sunflower seed crust is applied to the burger by dipping it into the mixture and pressing it in. Repeat with the remaining fritter and crust mixture, placing the patties on the prepared baking sheet.
- The fritters should be baked for 25 minutes in a preheated oven, carefully turning them over halfway through. In a small bowl, combine all the guacamole ingredients and mash until the appropriate consistency is reached. If desired, taste for flavour and add extra sea salt.
- Along with the guacamole and a side salad or slaw, serve the sweet potato and parsnip fritters.
5. Vegan Parsnip And Nut Roast
To create this gorgeous vegan centrepiece, combine root veggies with mushrooms, grains, hazelnuts, and fresh herbs. Add parsnip crisps on top for more crunch.
Prep time: 50 minutes | Cook time: 1 hour 15 minutes | Total time: 2 hours 5 minutes | Serves: 6-8
- Pearl barley: 150g
- Vegan vegetable stock cube: 1
- Parsnips: 330g, peeled and cut into chunks
- Ground linseeds: 2 tablespoons (or flax seeds)
- Olive oil: 3 tablespoons plus extra for greasing
- Onion: 1, halved and sliced
- Garlic: 3 cloves, crushed
- Mixed mushrooms: 400g, cleaned and sliced
- Rosemary: 5 sprigs, leaves stripped, plus extra to decorate if you like
- Sage leaves: 6, shredded
- Blanched hazelnuts: 100g, toasted until golden
- Vegan Italian-style hard cheese: 50g, grated (optional)
- Leaf parsley: ½ cup, finely chopped
- Nutmeg: 1 teaspoon freshly ground
- Pumpkin seeds: 3 tablespoons
- Parsnip crisps: 1 handful (optional)
- Sea salt: ½ teaspoon
- Black pepper
- Follow the directions on the package while cooking the pearl barley with the stock cube. After thoroughly draining the grains, save 4 tablespoons of the cooking stock.
- The parsnips should be cooked until very tender in a big pan of boiling, salted water. Drain thoroughly, pour back into the pan, let sit for a few minutes to steam dry, and then roughly mash. Combine the ground linseeds and the stock water set aside, and let it become gluey.
- Add the onions, garlic, and 2 tablespoons of oil to your giant frying pan. The mushrooms, rosemary, and sage are added after gently frying the onions until tender and brown. The mushrooms should also be fried until they are browned and any liquid that has evaporated. Scrape into a sizable mixing basin, then place in a cool place.
- A 22–24 cm savarin or ring tin should be generously greased. If the tin is not non-stick, line it with thin, overlapping sheets of baking parchment. The fried mushroom mixture should include hazelnuts, chopped parsley, cooked pearl barley, gluey seed mixture, grated vegan hard cheese (if used), and mashed parsnip.
- After liberally salting everything, thoroughly combine everything. To fill the tin and flatten the top, spoon the filling into the tin and press down firmly. Bake immediately or chill for up to 24 hours before baking.
- The tin should be covered with foil as the oven is heated to 200°C. A skewer inserted into the center of the mixture should come out piping hot after 45 minutes of baking.
- Put a serving dish on top and flip it over after releasing the filling all the way around with a small palette knife or cutlery knife. Carefully remove the tin, and top the wreath with extra rosemary sprigs if desired, parsnip crisps (if using), and whole pumpkin seeds. Cut into wedges, then devour.
6. Vegan Crunchy Parsnips
Instead of mushy parsnips, roast them with our polenta and paprika coating for golden, crisp vegetables. It makes a great side dish for Christmas.
Prep time: 15 mins | Cook time: 40 mins | Total time: 55 minutes | Serves: 8
- Parsnip: 2kg, peeled, trimmed and cut into halves or quarters lengthways
- Rapeseed or sunflower oil: 100ml
- Polenta: 5 tablespoons
- Paprika: 2 teaspoons
- The oven temperature is set to 220°C. Boil the parsnips for 4–5 minutes or until they begin to soften. Pour into a large bowl after draining and allowing to steam dry.
- Pour some oil over the parsnips and toss to distribute it evenly. Sprinkle the parsnips with a mixture of polenta, paprika, 2 teaspoons of sea salt, and 1 teaspoon of powdered black pepper.
- After thoroughly tossing, spread the parsnips out with plenty of room between them on one large baking pan (or two smaller ones). After 15 minutes, flip them over and roast for an additional 20 to 25 minutes or until golden and crispy.
A root vegetable, parsnips, is related to parsley roots and carrots.
They contain several vital nutrients and antioxidants that may boost digestion, promote immunity, and promote weight loss.
The best part about them is that they're simple to make and have a sweet, earthy flavour that blends well in many recipes, making them a fantastic addition to a nutritious, well-balanced diet.
I trust you enjoyed this article about the 6 Best Vegan Parsnip Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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