This creamy roasted carrot soup with crispy chickpeas is rich, full of flavour, and far from bland. Roasting brings out the sweetness, while crispy chickpeas add crunch. It is simple to make and works as an easy dinner or meal prep option.
What is roasted carrot soup
Roasted carrot soup is a smooth soup made by roasting carrots before blending them with stock and spices. Roasting brings out the natural sweetness and gives the soup a deeper flavour than boiling. This version is finished with crispy chickpeas for added texture and crunch, which makes it more satisfying as a meal.
Why you’ll love this roasted carrot soup
- Big flavour from simple ingredients. Roasting the carrots brings out their natural sweetness and adds depth.
- Creamy without cream. Blended carrots and chickpeas create a smooth texture without using cream.
- Budget friendly. Made with everyday ingredients that keep costs low.
- Great for meal prep. Reheats well, so it works for lunches or easy dinners.
- Added texture. Crispy chickpeas on top give crunch and make it more satisfying.
- Vegetarian and vegan friendly. Skip the yoghurt or use a dairy free option.
Ingredients
- Carrots. The base of the soup. Roasting brings out their natural sweetness.
- Olive oil. Helps the carrots roast and builds flavour.
- Onion, garlic, ginger. Create a strong flavour base.
- Spices. Cumin, coriander, turmeric, and cinnamon add warmth and depth.
- Vegetable stock. Forms the base of the soup.
- Chickpeas. Blend into the soup for creaminess and roast for crispy topping.
To serve
- Yoghurt or sour cream. Adds a creamy finish.
- Fresh herbs. Coriander, parsley, or micro greens for freshness.
- Toast or sourdough. For serving on the side.
How to make roasted carrot soup
- Preheat oven to 200°C, 180°C fan. Line a tray. Toss carrots with 1 tablespoon olive oil, salt, and pepper. Roast for 40 to 45 minutes until tender and lightly golden.
- Heat 1 tablespoon olive oil in a large pot over medium heat. Add onion and cook for 5 minutes until soft. Add garlic, ginger, and spices. Cook for 1 minute until fragrant.
- Add roasted carrots, stock, and half the chickpeas. Bring to a boil, then reduce heat and simmer for 15 minutes. Remove from heat.
- Blend until smooth using a stick blender or standard blender. Season to taste.
- Pat remaining chickpeas dry. Heat remaining oil in a pan over high heat. Cook chickpeas until golden and crisp.
- Serve the soup topped with crispy chickpeas, yoghurt if using, fresh herbs, and a drizzle of olive oil.
Tips for roasted carrot soup
- Cut carrots evenly. Helps them roast at the same rate and prevents burnt edges.
- Cook the aromatics properly. Onion, garlic, ginger, and spices build the base flavour, so do not rush this step.
- Use good stock. A quality vegetable stock makes a big difference to the final flavour.
- Blend until smooth. Blend well for a silky texture. A high speed blender gives the smoothest result.
- Dry the chickpeas. Pat them dry so they crisp up instead of steaming.
- Season at the end. Taste and adjust after blending.
- Let it rest. A few minutes before serving helps the flavours settle.
Serving suggestions
Serve this roasted carrot soup with a swirl of yoghurt or sour cream, a drizzle of olive oil, and fresh herbs. Add lemon zest or a squeeze of lemon juice for brightness. It pairs well with toasted sourdough, or top with seeds, croutons, or diced avocado for extra texture.
Storage
Fridge
Store in an airtight container for up to 4 days. Let the soup cool before refrigerating. Flavour improves the next day.
Reheat
Reheat gently on the stove or in the microwave until hot. Add a splash of water or stock if needed.
Freezer
Freeze for up to 3 months in airtight containers. Thaw in the fridge overnight, then reheat until hot.
Frequently Asked Questions
Can I make roasted carrot soup ahead of time?
Yes. It keeps well in the fridge for up to 4 days. The flavour improves overnight, so it is great for meal prep.
Can I freeze roasted carrot soup?
Yes. Let it cool, then freeze in airtight containers for up to 3 months. Thaw in the fridge before reheating.
Do I need to peel the carrots?
Peeling gives a smoother finish, but you can skip it if your carrots are clean. Scrub well before roasting.
How do I make it extra smooth?
Blend thoroughly with a stick blender or high speed blender. A high speed blender gives the smoothest result.
Can I make this soup vegan?
Yes. Skip the yoghurt or use a dairy free option. The soup itself is already plant based.
Why are my chickpeas not crispy?
Make sure they are dry before cooking. Do not overcrowd the pan. Cook over high heat until golden.
Can I roast the chickpeas instead?
Yes. Toss with oil and roast at 200°C for 20 to 25 minutes until crisp.
If you make this Creamy Roasted Carrot Soup with Crispy Chickpeas, I would love to hear what you think. Leave a comment below and let me know how it turned out, or what you added to make it your own. Your feedback helps other readers and I always enjoy seeing your creations.
More soup recipes you may enjoy
- Creamy Thai Panang Pumpkin Soup
- Hearty Chicken & Vegetable Quinoa Soup (One-Pot)
- Hearty Chicken and Barley Soup
- Easy Homemade Wonton Noodle Soup
Creamy Roasted Carrot Soup with Crispy Chickpeas
Ingredients
- 1kg carrots, peeled, havled lengthways and cut into 5cm pieces
- 2 ½ tablespoons olive oil
- 1 onion, diced
- 2 cloves garlic, chopped
- 2cm piece ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon ground turmeric
- Pinch of ground cinnamon
- 6 cups vegetable stock
- 400g can chickpeas, drained and rinsed
TO SERVE
- Greek style natural yoghurt or sour cream
- Chopped coriander, parsley or micro-greens
- Sourdough toast or other toast
Instructions
- Preheat oven to 200℃ (180℃ fan forced). Line a baking tray with baking paper. Toss carrots with 1 tablespoon of the olive oil and season with salt and pepper. Transfer to the baking tray and bake in the oven for 40-45 minutes or until tender and lightly golden around the edges.
- Heat a further 1 tablespoon of the olive oil in a large saucepan over medium heat. Add the onion and cook, stirring often for 5 minutes. Add the garlic, ginger, cumin, coriander, turmeric and cinnamon, cook, stirring for 1 minute.
- Add the roasted carrots to the pan, vegetable stock and half the chickpeas. Bring to the boil then reduce heat to medium-low and simmer for 15 minutes. Remove from heat.
- Using a hand held blender, blend soup until smooth. Alternately, let cool slightly then blend in a food processor or blender. Season to taste with cracked black pepper. Set aside.
- Pat the remaining chickpeas dry with paper towel. Heat remaining 2 teaspoons olive oil in a small frying pan over high heat. Add the chickpeas and cook until lightly golden. Season to taste.
- Ladle soup into bowls and garnish with toasted chickpeas, a dollop of yoghurt or sour cream and a drizzle olive oil. Garnish with herbs and serve with toasted sourdough.
Notes
- MEASUREMENTS
We use Australian tablespoons and cups: 1 teaspoon = 5 ml, 1 tablespoon = 20 ml and 1 cup = 250 ml. - CARRROTS
For extra fibre and a more rustic finish, you can leave the carrots unpeeled. Just scrub them well before roasting. - SQUEEZE OF LEMON
A squeeze of fresh lemon juice stirred through before serving adds brightness. - ADD SOME BUTTER
Stirring through 1 to 2 tablespoons of butter after blending gives the soup an extra silky finish.
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