Carrot and Chickpea Soup

Warm your soul with this hearty Carrot and Chickpea Soup, a wholesome combination of sweet, earthy carrots and protein-packed chickpeas blended into silky perfection. Seasoned with aromatic spices like cumin, smoked paprika, and coriander, this vibrant soup delivers bold, comforting flavors in every spoonful. A squeeze of fresh lemon juice adds a zesty brightness, while optional parsley garnish brings a pop of freshness. This vegan, gluten-free recipe is as nourishing as it is delicious, ready in just 50 minutes from start to finish. Whether you serve it as a light lunch or pair it with crusty bread for a satisfying dinner, this creamy carrot and chickpea soup is sure to become a family favorite.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic cloves, minced
• 4 large carrots, peeled and sliced
• 1.5 cups cooked chickpeas (or canned, drained and rinsed)
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon smoked paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley, chopped (optional for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 5-6 minutes, until softened and translucent.

Step 3

Stir in the minced garlic and cook for another 1-2 minutes, until fragrant.

Step 4

Add the sliced carrots to the pot and stir to coat them in the oil.

Step 5

Sprinkle in the ground cumin, ground coriander, smoked paprika, salt, and black pepper. Stir well and cook for 1 minute to toast the spices.

Step 6

Pour in the vegetable broth and bring the mixture to a boil.

Step 7

Lower the heat to a simmer and let it cook for 20-25 minutes, or until the carrots are tender when pierced with a fork.

Step 8

Add the cooked chickpeas to the pot and simmer for another 5 minutes.

Step 9

Remove the pot from the heat and allow the soup to cool slightly.

Step 10

Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only part of the soup and leave the rest chunky.

Step 11

Stir in the lemon juice and taste for seasoning, adjusting the salt and pepper if needed.

Step 12

Serve hot, garnished with fresh parsley if desired.

Nutrition Facts

Serving size	(1724.2g)

Amount per serving	% Daily Value*
Calories	1344.1

Total Fat 46.4g	0%
Saturated Fat 7.0g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 5298.0mg	0%
Total Carbohydrate 192.9g	0%
Dietary Fiber 48.4g	0%
Total Sugars 48.2g
Protein 51.2g	0%

Vitamin D 0IU	0%
Calcium 485.8mg	0%
Iron 18.7mg	0%
Potassium 3935.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.0%

Protein: 14.7%

Carbs: 55.4%