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4 Ingredient Parsnip Puree Recipe (Easy + Healthy)

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This Pureed Parsnip Recipe is melt-in-your-mouth rich, sweet, and spicy! Made with only 4 ingredients, this easy recipe is a quick, 20-minute vegan side dish option for all occasions. Made with either boiled or roasted parsnips, it fits many diets including gluten-free, dairy-free, Whole30, and paleo, and can easily be made kid-friendly.

close up of parsnip and chili puree

This post was originally published on March 10th, 2020.

In brainstorming what side dish to put with my Gluten-Free Stout Beef Stew, I wanted something soft and rich to complete the ultimate comfort food meal. I feel like it’s our last “let me stuff my face with everything” meal before the lovely warmer weather comes (hopefully!) in April. Mashed potatoes fit this bill perfectly but the stew already had potatoes in it. So. Parsnips. They’re almost a marrying of carrots and potatoes. To me, these root vegetables taste very much like a strong version of carrots, in fact, some may even call them white carrots. They’re sweetened with their own natural sugar, and they have an earthy flavor, but also a lovely creamy color. 

In this recipe, the coconut oil takes the richness level up 3. Whole. Notches. I could’ve sworn there was butter in there. And to round it off, I added some crushed red chili flakes for a little kick. This parsnip mash is no doubt one of the best ways to enjoy parsnips.

❀️ Why you will love this recipe

  • Easy: This is one of my favorite easy ways to prepare parsnips and it’s loaded with delicious flavors too!
  • Quick: The boiled version of this recipe is ready in just 15 minutes. For extra flavor, you can roast the parsnips instead which will take around 40 minutes in total.
  • Healthy: Just 4 simple ingredients are in this easy side dish. There’s no extra sugar or any other strange ingredients.
  • Something a little different: It’s fun to switch up side dishes when you can! More variety means more nutrition, and you may also discover new ways of cooking vegetables that you love. These cream-colored beauties with their slight sweetness may just become a regular in your menu rotation.
  • Great for many kinds of diets: They’re vegan, gluten-free, kid-friendly (omit the chili if needed), paleo, and Whole30.

πŸ—οΈ Key Ingredients & Substitutions

  • Parsnips: Wash the parsnips well before dicing them. Some recommend peeling them but I don’t bother. If you peel other vegetables like carrots and potatoes, feel free to peel parsnips as well.
  • Coconut oil: I prefer to use refined coconut oil for this recipe so that it doesn’t taste too coconutty. Another healthy oil like olive oil or avocado will also work, or try butter (dairy free or regular).
  • Almond milk: Or you can use your preferred milk instead. I like to keep it unsweetened and neutral so I use unsweetened almond milk.
  • Red pepper flakes: A little kick of heat is super tasty with parsnips. You can replace it with cinnamon for a milder version.
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πŸ₯£ How to make Parsnip Puree (2 Ways!)

Version 1: Boiled Parsnips (quick)

This is my go-to way of making this simple side dish recipe as it’s a little quicker and I can keep the oven off:

  1. Begin by removing the tops of the parsnips and dicing them into 1″ cubes. Just like when you’re making mashed potatoes.
  2. In a medium-large pot, add boiled water and the diced parsnips. If you don’t have a kettle to boil water, you can boil it in the pot before adding the parsnips.
  3. Boil them for 10 minutes.
  4. Check the parsnips are ready by piercing them with a fork. If they seem soft, they’re ready.
  5. Drain the parsnip pieces in a large colander.
  6. Place the parsnips back into the pot they were cooked in, and add chili flakes, coconut oil, almond milk, and salt to taste.
  7. Blend until it’s a smooth puree. I use a hand blender, but you could also use a standard blender or a food processor.
  8. Serve and enjoy!

Version 2: Roasted Parsnips (a little longer, very tasty)

You can easily roast the parsnips instead of boiling them. This really brings out their natural sweetness and tastes really amazing! I prefer this method if the oven is already on or I’m cooking for guests. Here are the steps to follow:

  1. Preheat the oven to 220 degrees C/425 degrees F.
  2. Remove the tops off and cut parsnips into 1″ cubes. Just like when you’re making mashed potatoes.
  3. Place the diced parsnips on a baking sheet in a single layer with a little olive oil to prevent sticking. I sometimes just use parchment paper underneath them for easier cleanup later.
  4. Bake for 30 minutes, turning the parsnips over on the sheet pan halfway through.
  5. When the parsnips are fork-tender they are ready to puree.
  6. Place the roasted vegetable into a pot or large serving dish and add chili flakes, coconut oil, almond milk, and salt to taste.
  7. Blend until it’s a smooth puree. I use a hand blender, but you could also use a standard blender or a food processor.
  8. Serve and enjoy!

πŸ«™ Storage Instructions

You can store this Parsnip & Red Chili Puree in an airtight container in the fridge for up to 5 days. It will also freeze well for up to 3 months.

Reheat thoroughly on the stove or in the microwave before consuming. If it’s too thick, add a splash more almond milk.

πŸͺ„ Recipe Notes & Tips

  • Try using one fresh red chili pepper instead of the dried flakes. It’ll amp up the heat for sure!
  • Skip the chili for people that don’t enjoy the heat. Try a little cinnamon instead.
  • Add a little nutritional yeast to give it a cheesy, nutty flavor while keeping it vegan.
  • Grate in some parmesan cheese.
  • Add a teaspoon of oregano for a more herby flavor.
  • Drizzle in a tablespoon of maple syrup to amplify the sweetness.
  • Large parsnips may have a woody core which some may find a little tough, but after boiling and blending the parsnips, you shouldn’t really notice the core anymore.
  • Clear out the fridge: You can use a mixture of parsnips and carrots for this recipe. It works well for many mashed root veggies like white potatoes or sweet potatoes. A great way to use up root veg before they go off.
  • Where to find parsnips: I find parsnips in my local grocery store in the fresh produce aisle right by the carrots. They usually have smaller parsnips for sale but closer to the holidays you can find larger parsnips. They both taste equally delicious and make the perfect side dish or addition to a healthy soup, stew, or even stir-fries.

🍽️ What goes with this creamy Parsnip Puree?

Parsnip and chili puree in stainless Steel pot on brown cloth

πŸ˜‹ More tasty Side Dish Recipes you will love:

Have you made this recipe? I’d love to know <3 Tag me (@makehealthyrecipes) on Facebook and InstagramPin it on Pinterest, and please leave a star rating review below! Don’t forget to subscribe to the email list (top right of this page) for sparkly new recipes in your inbox.

πŸ“– Recipe

Parsnip Puree in a metal pot.

Easy Parsnip Puree Recipe - 2 Ways!

Yield: 6 people
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

This Parsnip & Red Chili Puree is melt-in-your-mouth rich, sweet and spicy! This 4 ingredient recipe is a easy, 20 minute vegan side dish option for all occasions. Gluten free + Dairy Free + Whole30 + Paleo.

Ingredients

  • 900g (2lbs) parsnips
  • 1 tsp red chili flakes
  • 1/4 cup unsweetened almond milk
  • 1 tbsp coconut oil
  • salt, to taste
  • extra coconut oil or olive oil (optional, for roasting)

Instructions

Version 1: Boiled Parsnips (quick)

  1. Begin by removing the tops of the parsnips and dicing them into 1" cubes. Just like when you're making mashed potatoes.
  2. In a medium-large pot, add boiled water and the diced parsnips. If you don't have a kettle to boil water, you can boil it in the pot before adding the parsnips.
  3. Check the parsnips are ready by piercing them with a fork. If they seem soft, they're ready.
  4. Drain the parsnip pieces in a large colander.
  5. Place the parsnips back into the pot they were cooked in, and add chili flakes, coconut oil, almond milk, and salt to taste.
  6. Blend until it’s a smooth puree. I use a hand blender, but you could also use a standard blender or a food processor.
  7. Serve and enjoy!

Version 2: Roasted Parsnips (longer, very tasty)

  1. Preheat the oven to 220°C/425°F.
  2. Remove the tops off and cut parsnips into 1" cubes. Just like when you're making mashed potatoes.
  3. Place the diced parsnips on a baking sheet in a single layer with a little olive oil or melted coconut oil to prevent sticking. I sometimes just use parchment paper underneath for easier cleanup later.
  4. Bake for 30 minutes, turning the parsnips over on the sheet pan halfway through.
  5. When the parsnips are fork-tender they are ready to puree.
  6. Place the roasted vegetable into a pot or large serving dish and add chili flakes, coconut oil, almond milk, and salt to taste.
  7. Blend until it’s a smooth puree. I use a hand blender, but you could also use a standard blender or a food processor.
  8. Serve and enjoy!

Notes

  • Large parsnips may have a woody core which some may find a little tough, but after boiling and blending the parsnips, you shouldn't really notice the core anymore.
  • Clear out the fridge: You can use a mixture of parsnips and carrots for this recipe. It works well for many mashed root veggies like white potatoes or sweet potatoes. A great way to use up root veg before they go off.
  • Storage for leftovers: You can store this Parsnip Puree in an airtight container in the fridge for up to 5 days. It will also freeze well for up to 3 months.
  • Reheat thoroughly on the stove or in the microwave before consuming. If it's too thick, add a splash more almond milk.
  • Nutrition Information:
    Yield: 6 Serving Size: 1
    Amount Per Serving: Calories: 130Total Fat: 3gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 15mgCarbohydrates: 26gFiber: 6gSugar: 7gProtein: 2g

    Nutrition information and calculations will vary with the use of different brands or ingredients. These figures are estimates. Please get in touch if you have questions!

    Did you make this recipe?

    Have you made this recipe? I’d love to know <3 Tag me (@makehealthyrecipes) on Facebook and Instagram, Pin it on Pinterest, or leave a star rating review below! Don’t forget to sign up to the email list for sparkly new recipes in your inbox =]

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