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Carrot chickpea soup recipe

Carrot chickpea soup recipe

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  • Recipes
  • Dish type
  • Soup
  • Vegetable soup
  • Root vegetable soup
  • Carrot soup

This is an usual take on a simple carrot soup with oven roasted chickpeas and tahini lemon sauce.

3 people made this

IngredientsServes: 4

  • 2 tablespoons olive oil
  • 2kg carrots, peeled and diced
  • 1 large onion, minced
  • 4 large garlic cloves, minced
  • 1/2 teaspoon ground cumin
  • salt to taste
  • 1 pinch cayenne
  • 1L water
  • 2 vegetable stock cubes
  • For the chickpeas
  • 1 (400g) tin chickpeas, drained
  • 1 tablespoon olive oil
  • salt to taste
  • 1/2 teaspoon ground cumin
  • For the tahini sauce
  • 3 tablespoons tahini
  • 2 tablespoons lemon juice
  • 2 tablespoons water
  • minced fresh coriander

MethodPrep:30min ›Ready in:30min

  1. Heat olive oil in a pot over medium heat. Add carrots, onion, garlic, cumin, salt and cayenne and fry till they turn golden, about 15 minutes.
  2. Add veg stock cubes and water and cook till carrots are soft, stirring, about 30 minutes.
  3. While the soup is cooking preheat the oven to 220 C / Gas 7. In a bowl add chickpeas with 1 tablespoon olive oil, salt and cumin and stir to coat evenly. Spread on a baking tray and bake in the preheated oven until golden and crunchy, about 15 to 20 minutes. Gently stir every so often so they roast evenly.
  4. In a bowl add tahini, lemon juice, salt and 1 tablespoon water and stir till smooth. Add more water or lemon juice as needed, the mixture should be rather liquid.
  5. Puree the soup till smooth using an immersion blender. Serve in soup bowls and spoon some tahini sauce over each and garnish with roasted chick peas and coriander.

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Kale, Carrot, and Chickpea Soup

Did you know that you could eat 7 cups of cooked kale and you still would not have consumed as many calories as are in one McDonald’s hamburger?

Plus, leafy greens like kale and collards contain no cholesterol or saturated fat, are loaded with beneficial phytochemicals, and some are better sources of calcium than milk (both by weight and by calorie.) A perfect lose weight/feel great food!

So how do you eat kale? It’s absolutely delicious in this satisfying soup.

This recipe has an abundance of vegetables in it. Translation: too much time in the kitchen peeling and cutting them. So, I used my vegetable chopper and the veggies were ready in minutes!

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How to make Carrot Chickpea Soup:

To make this carrot soup firstly, melt the butter in the pan and ginger and cinnamon and saute them. After that add the boiled chickpeas and carrot and boil them in the water. Then blem them into a fine paste. After that melt the butter in the pan and saute the ginger, garlic and chopped green chilis in the pan and add blended carrot to the pan and add salt and water to the pan. cook it for 3 mins and finally add lemon juice to the soup.

Know more about ingredients:

Chickpeas: Boiled chickpeas are used in this recipe. Soak the chickpeas overnight or for 8 hrs. Then cook them in a pressure cooker for 3 to 4 whistles or else until they cooked. These chickpeas make this carrot soup more healthy. Chickpeas are a good source of fiber and help to reduce the risk of heart diseases.

Carrots: Carrots are the main ingredient of this recipe. This is a healthy recipe because of the usage of carrots. Better to follow few tips for tasty carrot soup like choose the fresh carrots and moreover, Feel the carrots for the creamy texture. Carrots are very nutritious. They are a good source of carbs, vitamins, and minerals. They help to reduce weight and improves eye health as well.

Talking Meals

This is about to become your new favorite soup! This Carrot Soup Recipe with Kale and Roasted Chickpeas and Thyme is a creamy and textured make-ahead soup! The carrots give this slightly sweet flavor and creaminess to the soup, while the Chickpeas give it more depth and thicken it up. The thyme brings a gentle earthy and lemony flavor to the dish that blends so beautifully with the carrots for an addictive taste. Finally, the kale gives you texture, something to chew on and brings another hearty layer to this amazing soup!

Carrot Soup is great as a starter, but hearty enough to be a meal. It’s a vegetarian delight, but will also satisfy any meat-eater!

I started making carrot puree for my girls when they were babies and then one day, I decided to turn it into an adult soup by adding some onion and thyme to it. This version takes it to another level by adding Kale and Chickpeas, so it’s incredibly hearty as well as incredibly healthy with vitamins, nutrients, fiber, and protein!

You can double or even triple this recipe and prep it ahead for lunches for the week or freeze for a later date when you need a quick reheat dinner to turn to!

Carrot Soup Recipe – Kale adds extra Nutrition!

Kale is a delicious addition to this Carrot Soup. I love using kale in all kinds of recipes these days. I put kale in my morning smoothie, lunch salads or one-bowl concoctions, and into a variety of dinner dishes. Kales is great for digestion with it’s fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium. It’s not only incredibly healthy, it’s incredibly versatile and adds flavor, texture, and color to this soup!

Chickpeas thicken and give depth – and add protein & fiber!

The chickpeas are the next addition to this soup which provide even more depth of flavor and give additional texture to the soup. Chickpeas are also loaded with fiber and protein, which make this soup a complete meal! I love adding chickpeas to my Mediterranean Sheet Pan Dinner and my Family Chickpea & Veggie Coconut Curry!


The first thing you want to do is to get the chickpeas roasting in a 400 degrees F oven for 25 minutes. I like to line a baking sheet with parchment or aluminum foil for easy clean up later. After draining, rinsing, then patting the chickpeas dry, place them on the lined baking sheet. Drizzle with Olive oil and sprinkle with salt & pepper.

Toss to coat each chickpea with seasoning and then spread them out into an even layer so that they are not touching and can really crist up.

When they come out, they are crispy on the outside, still soft and chewy on the inside and they take on an even deeper roasted flavor.

Next we will sautee the Kale first in the same pan as the soup, so slice the kale and then add it to the pot with a drizzle of olive oil, and a dash of salt and pepper. Stir the Kale around as you cook it for just 2-3 minutes until the kale is wilted. You want to maintain the beautiful green color and fresh flavor. Remove the Kale and set aside for adding back in the soup later.


The star of this soup is of course, the carrots. I recommend buying whole carrots vs. using baby carrots as the whole carrots are sweeter and fresher – and therefore, have better flavor – when you peel them and cut them yourself. Simply dice them into roughly the same size so that they cook at the same rate.

  • TIP:If you worry about getting pieces of slightly crunchy onion in your soup even after it’s blended, USE FROZEN ONIONS! When they cook, they have more water content from being frozen, so they cook very soft right from the start, but still give you all the flavor. Just be sure to cook off any excess water in recipes.

You can buy frozen onions, but I like to make my own, because it’s cheaper and so easy. Simply dice the onion the day before and place it in a freezer bag in the freezer overnight.

Add the carrots, onions, and thyme to a preheated soup pot or medium to large sauce pot that you have coated with a little olive oil. Lightly season with salt and pepper. Stir them and cook for about 5 minutes until starting to soften.

Then add the vegetable broth and then bring to a boil. Reduce to a low simmer, cover, and cook for 10 minutes. Remove from the heat and remove cover to let cool for a few minutes before adding it to the blender.

Now add 3/4 of the roasted chickpeas into the blender, then pour the soup into the blender and pulse to start to combine then blend until smooth. Pour the soup back in the pot and turn the heat on low. Add in the cooked Kale and mix to combine.

Carrot soup with tahini and crisped chickpeas

It’s the first week of January, so I am going to go out on a limb and guess that no fewer than 52 percent of you are gnawing on a carrot stick right now. If you’re not gnawing on a carrot stick right now, you probably have some within reach of you. If they’re not within reach of you, they’re in your fridge, because you, like most of us, are more ambitious when it comes to grocery lists than you might be when it’s time to consume said groceries. And if they’re not in your fridge, you might have them on your mind, nagging at you. Early January is like that. (Late January is all about rich comfort foods. Trust me.)

I set off 2012 on this site with a carrot soup, and it’s not accidental that I’m doing the same in 2013. You see, one of the sadder facts about me is that I’m plagued with indecision about everything, from bangs to coffee tables to soups, and before you ended up reading about Carrot Soup with Miso and Sesame and maybe even some pickled scallions, I had at least three ideas for carrot soup spinning in my head and it likely took me a solid week with immeasurable hemming and hawing to even settle on the miso version first. This carrot tahini soup was first runner up last year, but it’s clear to me, eating my first bowl of this right now, this was a mistake. The inspiration is one of my favorite snacks (sadly, not shared by my assistant, yet), carrot sticks dipped in hummus* and here I tried to deconstruct the two things only to reconstruct them better.

Amazingly, both carrot soups originate from the same place, which is that I don’t much care for it. And I know what you’re thinking: “Three carrot soups? When you barely like one? Weirdo!” But, I’d argue, pickiness, namely mine, needn’t be so much a roadblock but a source of inspiration. I enjoy finding ways I can make things I once believed to be not my thing very much my thing. If I find carrot soup is vaguely sweet and flat, how can I make it complex and textured and bright? Last year it was miso, sesame and pickled scallions. This year it is even better: some smoky cumin, coriander and pepper flakes sauteed with the soup vegetables, a swirl of lemon-tahini to finish, loads of crispy chickpeas as croutons. It’s all sorts of January-ness in a bowl — vegetarian, nay, vegan, antioxidants! alpha-carotene! beta-carotene! potassium! Guys, it’s like one spoonful of quinoa short of Food Blog Deity status. But — snore! — really, it’s just good. January or not, that’s the only good reason I can think of to eat something.

* Hummus? I was thinking about doing an updated post on hummus, with a different technique, but only if there’s interest. Update: As you wish, Ethereally Smooth Hummus!

More: Carrots and soups, previously.

Carrot Soup with Lemon, Tahini and Crisped Chickpeas

My soup vice is because I’ve already confessed to finding it a little dull, that I overcompensate with add-ins. Here, there’s a dollop (lemon-tahini), a crouton (cumin-crisped chickpeas, which might sound familiar as they’re also here), wedges of toasted pitas (brushed with olive oil, sprinkled with za’atar) and a garnish (parsley). If you’re not me, this might seem like overkill, in which case you should definitely just use the ones you find the most interesting.

Serves 4, generously or 6, petitely

2 tablespoons (30 ml) olive oil
2 pounds (905 grams) carrots, peeled, diced or thinly sliced
1 large onion, finely chopped
4 regular or 6 small garlic cloves, peeled and smashed
1/4 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon table salt, plus more if needed
Pinch of Aleppo pepper or red pepper flakes
4 cups (945 ml) vegetable broth

Crisped chickpeas
1 3/4 cups cooked chickpeas, or 1 15-ounce (425-gram) can, drained, patted dry on paper towels
1 generous tablespoon (15 ml or so) olive oil
1/2 teaspoon coarse salt
1/4 teaspoon ground cumin

Lemon-tahini dollop
3 tablespoons (25 grams) tahini paste
2 tablespoons (30 ml) lemon juice
Pinch or two of salt
2 tablespoons (30 ml) water

Pita wedges, garnish
A few large pitas, cut into 8 wedges
Olive oil, to brush pitas
Za’atar (a Middle Eastern spice-herb blend) or sesame seeds and sea salt to sprinkle
2 tablespoons flat-leaf parsley, coarsely chopped

Heat two tablespoons olive oil in heavy large pot over medium heat. Add carrots, onion, garlic, coriander, cumin, salt and pepper flakes and sauté until they begin to brown, about 15 minutes.

Meanwhile, heat your oven to 425 degrees F. Toss chickpeas with one tablespoon olive oil, salt and cumin until they’re all coated. Spread them on a baking sheet or pan and roast them in the oven until they’re browned and crisp. This can take anywhere from 10 to 20 minutes, depending on the size and firmness of your chickpeas. Toss them occasionally to make sure they’re toasting evenly.

Once vegetables have begun to brown, add broth, using it to scrape up any bits stuck to the bottom of the pot. Cover pot with lid and simmer until carrots are tender, stirring occasionally, about 30 minutes.

Meanwhile, in a small dish, whisk together tahini, lemon juice, salt and water until smooth with a yogurt-like consistency. If more liquid is needed to thin it, you can add more lemon juice or water, a spoonful at a time, until you get your desired consistency.

Spread pita wedges on a second baking sheet and brush lightly with olive oil. Sprinkle with za’atar or a combination of sea salt and sesame seeds and toast in oven with chickpeas until brown at edges, about 5 minutes.

Puree soup in a blender or with an immersion blender until smooth. Ladle into bowls. Dollop each with lemon-tahini, sprinkle with crisped chickpeas and garnish with chopped parsley. Serve with pita wedges. Forget January, you’d eat this anytime. Right?

Rustic Vegetable Chickpea Soup

Is your tummy (or heart) in need of a satisfying, wholesome, veggie-dense, comfort-food lunch? Look no further than this rustic vegetable soup with chard and chickpeas. Sprinkled with parsley and parmesan, and served with a slice or two of dense multigrain bread, this is a meal-in-a-bowl that cultivates happiness and full bellies.

To say this soup is adaptable is a huge understatement. It’s basically my clean-out-the-fridge project. This time, I had a couple of cups of shredded cabbage leftover from a slaw – tossed it in. A 4-inch stub of zucchini? In it went. Feel free to use white beans or lentils instead of chickpeas, or even leftover chicken, shredded, in lieu of legumes.

Sometimes I even just use water instead of stock, but in that case you want to let it hang out a bit longer with the mirepoix for good flavour, simmering for maybe 30 minutes at least before adding the pasta, etc.

With vegetable soups especially, the key to tastiness is proper seasoning. I feel like I sound like a broken record on this topic, but as someone who made one too many a massive pot of nasty soup in her learning-to-cook days, I can attest to the tremendous difference a generous pinch of salt can make. If it’s adequately salty but still a bit lacklustre, a squeeze of lemon usually does the trick.

In springtime, the increased light and longer days makes me feel lighter at heart, and I crave lightness in my meals, too. This effect is exaggerated by the fact that I’ve now got baby occupying the space where stomach used to live (and happily expand to accomodate large lunches). This is one light meal that also sticks to your ribs. Yum yum.

Moroccan Vegetarian Carrot and Chickpea Tagine

Tagines are usually the main dish in Morocco, but this vegetarian version works equally well as a side to meat or poultry.

Chickpeas and carrots are stewed with piquant, aromatic seasonings including ginger, cinnamon, and the multi-spice know as ras el hanout. A touch of honey adds complementary sweetness.

When a recipe calls for chickpeas, the vast majority of Moroccans prefer to start with dried chickpeas rather than canned. If you want to follow suit, allow additional time for soaking the chickpeas overnight, then cooking until tender. This may be done well in advance, as it's perfectly fine to freeze cooked chickpeas until needed.

You have plenty of flexibility as to how to season the tagine. To add heat, throw in one or two chile peppers. For a sweeter presentation, increase the honey and include the optional raisins. Using half broth instead of all water will add depth of flavor, but be sure to watch the salt.

Although tagines are typically served with Moroccan bread for scooping everything up like a dip, you can break tradition and serve the chickpeas and carrots over a bed of rice or couscous.

Carrot chickpea soup recipe - Recipes

A warming, nourishing bowl of plant-based goodness, this vegan spicy cabbage chickpea soup is simple to prepare and features a spicy kick.

It’s a gray, gloomy day here in New York City. It’s been raining, mostly, but it was even sleeting for a little while this morning.

It would be a good day to stay inside and make soup even if it weren’t for the current circumstances. Since we’re at home anyway, watching it drizzle outside, I think it’s an especially nice day for soup.

I thought I’d share one of the Power Plates recipes that most spells “comfort” to me. This spicy, lemony cabbage chickpea soup is the closest thing I’ve created in adulthood that evokes the chicken soup I remember from childhood, which was definitely one of my mom’s specialties. It’s super similar to an older recipe from the blog, but I like the spice blend and the brown rice used here, and this is the version that’s become my go-to.

The soup is easy to make, and it’s packed full of veggies that keep well (onions, carrots, celery, cabbage). As written, the recipe makes tons—at least 8 servings. But you can cut it in half, or you can freeze some. In the last week I’ve had a few moments when I’ve wondered if I should make less, to protect freezer space, but actually, I keep defrosting and finishing things, so I think my cadence right now is good.

When my recipe testers were helping me out with this soup, one tester suggested a short pasta shape in place of rice. I have a lot of long-grain brown rice that needs cooking right now, so I’m making my way through it, meal by meal. But a small pasta would be lovely here, as would orzo! The soup gets a kick from red pepper flakes, stirred in at the end, which you can adjust to taste. And the turmeric gives it the prettiest, most vibrant golden color.

Carrot chickpea soup recipe - Recipes

Josh and I both love soups, especially creamy comforting soups like this Carrot Soup, and the more toppings the better! All winter long we’re pureeing our favorite vegetables to make creamy-creamless soups… all you need for this is a good blender or immersion blender.

It’s actually super easy to turn carrots, garlic, onions, with a few spices and vegetable broth into a thick creamy soup! Then once you have the base, pick out a handful of toppings to add more substance to the soup… our favorite is roasted chickpeas and greek yogurt. You can also use this soup recipe and just switch up the vegetable – try broccoli, parsnips, potatoes, or cauliflower.

Besides eating soup this winter, Josh and I have been soaking in every new change Everett is experiencing. He began crawling backwards about a month or so ago, which meant that he would get himself stuck in corners or underneath tables and chairs quite often. Frustrating as that was, it was also kind of cute to find him under the crib smiling. For his sake, we’re glad he’s crawling forward now, and even pulling himself up on things. He’s strong and I’m sure will be standing and walking in no time.

Everett also loves to crawl to where ever Henry is and pull his tail or pet him. And when he’s eating he always shares a few bites with Henry, handing him a cheerio or letting him lick his fingers.

The winter and warm soups have been nice but we’re ready for spring, more trips to the park, and playing outside!

This recipe was inspired by Smitten Kitchen. Here are a few other creamy vegetable soups