When it comes to roasted vegetables, there’s one that always seems to steal the show: the humble parsnip. Whether you coat them in honey, smother them in mustard or enjoy them with some light seasoning, there’s nothing quite like a serving of roasted parsnips to leave you feeling warm and satisfied.

But parsnips have more to offer than just their sweet, earthy flavour. The seasonal vegetable is not only rich in active plant compounds – many of which offer anti-inflammatory and antimicrobial properties – but it’s also a rich source of fibre.

Parsnips also contain a chemical known as falcarinol, which, early studies have shown, could have a calming, sedative effect and increase serotonin production. One serving of parsnips also contains a fifth of the recommended daily vitamin C intake –making it an ideal addition to any meal during cold and flu season.

While parsnips can hold their own on any roast dinner plate, incorporating them into various meals is a great way to reap the health benefits of this vegetable on a more regular basis. Below are three tasty recipes to get you started. 

Serves 4

Simple and delicious, this warming tray bake from Love Fresh Berries combines the earthiness of the parsnips with the sweetness of the carrots and blackberries to create a truly tasty combo. Opt for vegetarian or vegan sausages to keep things plant-based.

Ingredients

• 8 sausages
• 2 small red onions, quartered
• 2 parsnips, sliced lengthways
• 2 carrots, sliced lengthways
• Handful of blackberries
• A few sprigs of thyme
• 1 tbsp gravy granules
• Olive oil
• Salt and pepper

Method

1. Preheat your oven to 180ºC.

2. Start by roasting the sausages for about 10 minutes before adding the onions, parsnip, carrots and blackberries. Add a generous glug of olive oil and season with salt, pepper and thyme.

3. Return to the oven and continue to cook for a further 20 minutes or until everything is nicely coloured and cooked through. 

4. Mix up some gravy granules as per the instructions on the packet and serve with the sausage traybake.

Serves 4

Watercress might not be the most popular ingredient out there, but it’s packed full of vitamin C and offers a fresh, peppery flavour. This recipe from The Watercress Company combines it with leeks and parsnips for a wintery green soup.

Ingredients

• 80g watercress, roughly chopped
• 2 leeks (approx. 300g), sliced
• 2 parsnips (approx. 200g), peeled and sliced
• Salt and pepper
• Croutons

Method

1. Bring a one litre pot of water to a boil and add the parsnips, cook for 5-10 minutes until beginning to soften, then add the leeks.

2. Simmer until both leeks and parsnips are cooked, about 10 minutes. Take the pot off the heat, add the watercress and allow to wilt slightly, then strain the vegetables from the liquid keeping it to one side to add back in to the soup.

3. Using either a handheld blender or food processor, blitz the vegetables adding a little of the cooking water in between to thin the mixture out until you reach your desired consistency.

4. Serve with croutons or warm crusty bread.

Serves 4

If you’re on the hunt for the perfect satisfying snack, look no further than these bright and colourful fritters from Seasonal Spuds. You don’t even need eggs to bind the mixture, making these suitable for vegans and non-vegans alike. The coriander and parsley dip offers an added bonus.

Ingredients

For the fritters:

• 1 large, sweet potato (400g), peeled
• 400g parsnips, peeled
• 1½ inch chunk of ginger, peeled
• 2 spring onions
• ½ a red chilli
• 5 tbsp gluten-free plain flour
• Sea salt and freshly ground black pepper
• Vegetable oil, for frying

For the dip:

• Medium bunch coriander
• Small bunch parsley
• 250g dairy-free Greek-style plain yoghurt
• Juice of ½ a lime
• ½ tsp of runny honey
• Sea salt and freshly ground black pepper
• Pickled jalapeño peppers, to taste
• Extra lime wedges, to serve

Method

1. Grate the sweet potato and parsnips using a box grater and place in a colander. Sprinkle over a ½ teaspoon of salt and leave to sit for 10-15 minutes, before using a clean tea towel to squeeze out as much liquid as you can. 

2. Meanwhile, finely grate the ginger and finely chop the spring onions. De-seed the chilli and finely slice too.

3. Tip the sweet potato and parsnip into a large bowl and add the ginger, chopped spring onions and chilli. Sprinkle over the flour and then add five-six tablespoons of water. Get in there with your hands to combine everything well.

4. Heat a shallow layer of oil in a large frying pan. Divide the mixture into 10 small patties and fry three-four of the fritters in the pan at a time, for three minutes on each side, or until golden all over and hot through.

5.  Transfer to a wire rack on top of a baking tray and place in a low oven to keep warm as you repeat with the remaining fritters. Add a little more oil to the pan as and when you need to.

6.  To make the dip, add the herbs to the bowl of a food processor. Blitz to a chunky paste. Add the yogurt, lime juice, honey and season well.

7.  Add in a few slices of pickled jalapeño peppers to taste and blitz once more. A bit of texture is good here. Pour the dip into a bowl ready for serving.

Images: Love Fresh Berries; Lara-Jane Thorpe; Emma Hatcher