11/06/2025
Savory Carrot Cups with Whipped Parsnip - by Debbie Adler
It contains a delicious and nourishing base of
white cannellini beans
sweet potato
carrots
celery
olives
onions
and oats
Then, it is then topped with a creamy swirl of whipped parsnips
Please find the recipe below
I believe that good food, infinite love, and appreciation for all you have, is what makes a satisfying, peaceful, and happy life.
In your corner always,
Debbie
P.S. With the holidays just around the corner, I wanted to remind you that my company, Sweet Debbie's, has delicious and decadent granola gifts.
Just head over to SweetDebbies.com to see all the flavors we have that you can get for the people you love who love granola. And maybe get a bag or two for you!
Savory Carrot Cups with Whipped Parsnip
By Debbie Adler
Makes 12 standard size cupcakes
Must Have
Carrot Cups
1 medium (about 4 ounces) sweet potato, scrubbed
1 small yellow onion, chopped
½ cup coconut aminos (or low-sodium soy sauce)
½ teaspoon cumin
½ teaspoon turmeric
2 stalks celery, chopped
2 medium carrots, peeled and chopped
¾ cup rolled oats 1 cup water
1 (15 ounce) can cannellini beans, rinsed and drained
¼ cup kalamata olives, pitted and chopped
Parsnip Frosting
2 medium (about 1/2 pound each) parsnips, peeled and sliced
¼ cup coconut aminos (or low-sodium soy sauce)
1 cup any plant-based milk
2 cloves garlic, minced
2 tablespoons onion powder
1 tablespoon nutritional yeast
1 teaspoon dried thyme
Toppings
3 tablespoons finely chopped fresh parsley
1 teaspoon freshly ground black pepper
Must Do
1. Preheat the oven to 350°F. Line a standard 12-cup cupcake tin with paper baking cups.
2. To make the carrot cups; Place small slits all around the sweet potato and microwave it for 5 minutes. Once it cools slightly, peel and slice it into rounds. Heat the onions in a medium sauté pan over medium heat and stir until fragrant, about 1 minute.
3. Add the coconut aminos, cumin, turmeric, celery, carrots, oats, water and sweet potato, stirring occasionally, until the vegetables are tender, the spices are fragrant, and the water is absorbed, about 10 minutes.
4. Add the cannellini beans, olives and vegetable mixture from the sauté pan to a food processor. Pulse to combine until everything comes together but still has texture.
5. Spoon the mixture into the prepared cupcake tins, dividing it evenly. Each cup should be almost full.
6. Bake the cups until they are a light golden brown around the edges, about 15 minutes.
7. Transfer the cupcake tin from the oven to a wire rack and let sit for 15 minutes before removing the baking cup liners.
8. To make the whipped parsnip; Add the parsnips, plant-based milk, garlic onion, nutritional yeast and thyme to a sauté pan over medium heat. Bring to a boil and then lower the heat.
Let simmer until the parsnips are tender, about 8 minutes.
9. Transfer the parsnip mixture to a high-speed blender or food processor and puree until smooth.
10. Frost the cannellini cupcakes with the whipped parsnip and top with the parsley and pepper.
Serving size: 1 carrot cup CALORIES 135; TOTAL FAT 3.1g; PROTEIN 4.9g; CHOLESTEROL 0.0g; SODIUM 280mg; FIBER 5.1g; SUGARS 1.0g; TOTAL CARBOHYDRATE 11.2g
