Are you a fan of carrots? If so, you’re in for a treat with this flavourful Roasted Carrot Soup featuring a delightful blend of hearty roasted carrot essence and comforting spices, complemented by crispy pan-fried chickpeas. Ideal for winter and spring, this soup makes a satisfying light meal for lunch or dinner and is perfect for convenient work lunches!
The carrot soup boasts a rich and creamy taste without the need for any cream! Surprisingly light and healthy, this soup is also easy on the budget.
The magic lies in roasting the carrots, enhancing their savoury sweetness and elevating the soup to a whole new level. Sautรฉing the carrots simply won’t achieve the same magical flavour as the roasting process.
Despite the initial perception of carrot and chickpea soup as uninteresting or dull, this delightful dish is bursting with flavour and features a medley of wholesome ingredients. It’s not only nutritious and healthy but also incredibly easy to prepare.
The primary time commitment revolves around the roasting of carrots, a task efficiently managed by your oven. After that, it’s simply a matter of combining everything in one pot โ a process that couldn’t be more straightforward. Enjoy the convenience of a hearty and flavoursome soup with minimal effort!
How to make
- Roast Carrots:
- Toss carrots with 1 tablespoon of olive oil, season with salt and pepper. Transfer to the baking tray.
- Roast in the oven for 40-45 minutes or until tender and lightly golden.
- Sautรฉ Aromatics:
- Heat olive oil over medium heat. Cook onion for 5 minutes, then add aromatics and spices.
- Combine Ingredients:
- Add roasted carrots to the pot, along with stock and half the chickpeas. Simmer until super tender.
- Blend Soup:
- Using a hand-held blender, blend the soup until smooth or alternatively blend in a food processor or blender.Season to taste with cracked black pepper.
- Toast Chickpeas:
- Pat remaining chickpeas dry with paper towel then cook in small saucepan until lightly golden.
- Serve:
- Ladle soup into bowls and garnish with toasted chickpeas, a dollop of yogurt or sour cream, and a drizzle of olive oil. Sprinkle with herbs and serve with toasted sourdough on the side.
Expert tips
Expert Tips for the perfect Roasted Carrot and Chickpea Soup:
- Select Fresh Ingredients:
- Choose fresh, high-quality carrots for optimal flavour.
- Uniform Carrot Size:
- Cut carrots into evenly sized pieces to ensure they roast uniformly.
- Enhance Aromatics:
- Sautรฉing the aromatics (onion, garlic, ginger, spices) releases their flavours. Take your time during this step to develop a rich and aromatic base for the soup.
- Mindful Spice Addition:
- Adjust the spice quantities to suit your taste preferences. Taste the soup during the cooking process and add spices gradually to achieve the desired flavour profile.
- Vegetable Stock Quality:
- Use a high-quality vegetable stock or, even better, prepare a homemade one. The stock forms the base of the soup, contributing significantly to its overall taste.
- Consistency Matters:
- Achieve a smooth and velvety texture by blending the soup thoroughly. Invest in a good-quality blender or use a hand-held immersion blender for convenience.
- Chickpea Crunch:
- Toasting chickpeas separately before garnishing adds a delightful crunch to the soup. Pat them dry to ensure they crisp up nicely in the pan.
- Garnish Creatively:
- Experiment with the garnishes. Fresh herbs like coriander or parsley, a dollop of Greek-style yogurt or sour cream, and a drizzle of high-quality olive oil can elevate the presentation and flavor.
- Seasoning at the End:
- Season the soup at the end of the cooking process. Taste and adjust the salt and pepper to your liking after blending for a perfectly seasoned result.
- Allow Flavours to Meld:
- Let the soup rest for a few minutes after blending to allow the flavors to meld. This enhances the overall taste and richness of the soup.
- Make-Ahead Convenience:
- This soup reheats well, making it a fantastic make-ahead option. Prepare a batch and enjoy it throughout the week for quick, wholesome meals.
Serving suggestions & storage
Here are a few extra options you could top your soup with:
- Yogurt Swirl
- Drizzle of Olive Oil
- Cracked Black Pepper
- Lemon Zest
- Croutons
- Toasted Seeds
- Diced Avocado
- Balsamic Drizzle
The soup stores well in the refrigerator for up to 4 days or in the freezer for longer storage. Allow to cool then transfer into airtight containers or freezer proof zip-lock bag. Label, date and freeze for up to 4 months. Thaw before reheating gently on the stove top or in the microwave.
You may also enjoy
If you liked this Roasted Carrot Soup with Chickpeas you may also like:
- Spiced Red Lentil & Coconut Soup
- Chicken, Barley & Freekeh Soup
- Chicken & Corn Soup
- Simple Wonton Noodle Soup
Roasted Carrot Soup with Chickpeas
Ingredients
- 1kg carrots, peeled, havled lengthways and cut into 5cm pieces
- 2 ยฝ tablespoons olive oil
- 1 onion, diced
- 2 cloves garlic, chopped
- 2cm piece ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ยฝ teaspoon ground turmeric
- pinch of ground cinnamon
- 6 cups liquid vegetable stock
- 400g can chickpeas, drained
TO SERVE
- Greek style natural yoghurt or sour cream
- Chopped coriander, parsley or micro-greens
- Sourdough toast or other toast
Instructions
- Preheat oven to 200โ (180โ 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
- COOKS NOTES:
Oven Temps:ย Oven temperatures are for conventional, if using fan-forced (convection), reduce the temperature by 20หC.
Measurements:ย We use Australian tablespoons and cups: 1 teaspoon = 5 ml, 1 tablespoon = 20 ml & 1 cup =ย 250 ml.
Herbs:ย All herbs are fresh (unless specified) and cups are lightly packed.
Vegetables:ย All vegetables are medium size and peeled, unless specified.
Eggs:ย We use extra-large size and eggs are 55-60 g each, unless specified. - CARROTS
For an extra dose of nutrition and a rustic touch to your Roasted Carrot and Chickpea Soup, consider leaving the carrots unpeeled. The carrot skin is rich in fibre and contains additional nutrients that contribute to the overall health benefits of the dish. - OPTIONAL EXTRAS
- Lemon – a good squeeze of lemon juice in the soup before serving gives it a nice citrus kick.
- Butter – 1-2 tablespoons of butter added after pureeing will give it a a lovely creamy & buttery flavour.
- STORAGE TIPS
- Fridge – leftover Roasted Carrot Soup can be stored in an airtight container and kept in the fridge for up to 5 days.
- Freezer – this easy carrot soup can be frozen for up to 3 months. Let thaw in the refrigerator overnight before reheating.
- Reheatingย – reheat the soup on the stovetop or in the microwave. Make sure to warm slowly and gently.
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