CHICKPEA AND CARROT SOUP
Chickpea and Carrot Soup is a simple yet wholesome vegan delight that brings together tender chickpeas and sweet carrots, subtly warmed by cumin in a nourishing one-pot broth. Its vibrant orange hue and silky texture make it inviting and comforting, whether served for lunch or dinner. Brimming with plant-based protein and fibre, this healthy bowl supports digestion and sustained energy. The olive oil adds a gentle richness, while cumin infuses a warm and earthy aroma. Perfect for quick midweek cooking or comforting weekend lunch, this soup pairs beautifully with crusty bread or a crisp salad. With its minimal ingredient list and maximum benefits, it’s a comforting staple for anyone seeking easy and nourishing meals that are delightful.
RECIPE CATEGORY
Lunch , Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
One‑Pot Wonders
OCCASION/HOLIDAY
Spring, Summer, Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Chickpea And Carrot Soup:
- ½ cup canned chickpeas, drained and rinsed
- ½ cup diced carrots
- 1 cup water or vegetable broth
- ¼ tsp ground cumin
- 1 tsp olive oil
- Salt and pepper to taste (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 176.6 kcal
- Fat: 6.8 g
- Saturated Fat: 0.8 g
- Carbohydrate: 24.5 g
- Sugar: 6.1 g
- Sodium: 860.7 mg
- Fiber: 6.9 g
- Protein: 6.2 g
- Calcium: 71.9 mg
- Iron: 1.5 mg
- Potassium: 313.5 mg
PREPARATION
These steps are followed of the preparation of Chickpea And Carrot Soup:
- Warm Olive Oil: Heat 1 tsp olive oil in a saucepan over medium heat.
- Add Carrots And Cumin: Stir diced carrots and cumin into the oil. Sauté for 3 to 4 minutes until carrots begin to soften.
- Add Chickpeas And Liquid: Pour in chickpeas and water or broth. Stir gently to mix spices.
- Simmer: Bring to a gentle boil, then reduce heat. Simmer uncovered for 12 to 15 minutes, until carrots are tender.
- Season And Serve: Taste, then add salt and pepper if needed. Serve piping hot, optionally garnished with fresh herbs.
PREP TIME
5 minutes
COOKING TIME
15 minutes
TIPS
- Even Dicing: Cube carrots uniformly to ensure even cooking.
- Broth Choice: Use water for a lighter soup; broth adds deeper flavour.
- Rinse Chickpeas: Removes canning brine and reduces sodium.
- Spice Aroma: Toast cumin briefly in oil to maximise its fragrance.
- Creamy Texture: Mash a few chickpeas against the pot for a creamier consistency.
VARIATIONS
- Add Greens: Stir in spinach or kale during the last 2 to 3 minutes.
- Spice Mix: Add smoked paprika or turmeric alongside cumin.
- Herb Alternatives: Use coriander, parsley or dill in place of cumin.
- Creamy Option: Finish with coconut cream or unsweetened plant-based cream.
- Bulk Up: Add cooked quinoa or barley for a more substantial meal.
PREPPING AND STORAGE
- Refrigeration: Cool the soup before sealing it in an airtight container. Store in the fridge for up to 4 days.
- Freezing: Freeze in portions for up to 2 months; thaw in fridge overnight before reheating.
- Reheating: Gently warm on the stove, adding a splash of broth if thick; microwave with stirring halfway.
- Meal Prep Friendly: Flavours deepen after a day, ideal for batch cooking and quick lunches.