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5.0 from 6 votes

Creamy Carrot Ginger Soup

A simple vegan carrot soup, bolstered by chickpeas and seasoned with a hint of warming Garam Masala. Adapted from 'Vegetable Kingdom' by Bryant Terry.

Prep Time
10 mins
Cook Time
10 mins
Additional Time
5 mins
Total Time
47 mins
Servings: 8 people
Calories: 140 kcal
Course: Soup
Cuisine: Indian

Ingredients

  • 1 Tablespoon olive oil
  • 2 medium onions peeled, roughly chopped
  • 3 cloves garlic peeled
  • 2 teaspoons garam masala
  • 2 lbs carrots peeled and chopped
  • 2 teaspoons minced fresh ginger
  • 4 cups vegetable stock
  • 1 oz can chickpeas rinsed and drained
  • 1 can coconut milk 400ml, well shaken
  • 2 teaspoons fine sea salt
  • 2 Tablespoons freshly-squeezed lemon juice
  • 1 Tablespoon pure maple syrup optional

Instructions

    Cup of Yum
  1. Set a large pot over medium heat and pour in the olive oil. When it is warm, add the onions and cook for about 5 minutes, or until they are slightly translucent. Stir frequently; you don't want them to colour, just soften.
  2. Add the garlic and cook for an additional 2 minutes. Dust the Garam Masala over the top and cook for about a minute, scraping the bottom of the pot.
  3. Add the carrots, ginger and stock, along with 1 cup of water. Bring the soup up to a boil, stirring occasionally. Reduce heat to medium low, partially cover the pot and cook for 15 minutes.
  4. Add the chickpeas to the soup and cook for an additional 10 minutes. Test the carrots with a fork for doneness; they should be tender. If not, cook the soup until they are fork tender, but not mushy.
  5. Blend the soup in two batches, along with the coconut milk. Return everything to the pot and stir in the salt and the lemon juice. Taste and adjust seasoning if necessary. Add a little maple syrup to balance out the heat of the spices (I do this if I'm serving kids!) Serve hot.

Notes

  • There's no need for small dice or tidy cuts on the onions and carrots. Everything gets puréed anyway.
  • I've made this soup both with and without the coconut milk, depending on availability. It's delicious either way.
  • The soup freezes very well! It makes a lot - over 2 Litres, so go ahead and freeze some for later.

Nutrition Information

Calories 140kcal (7%) Carbohydrates 17g (6%) Protein 2g (4%) Fat 8g (12%) Saturated Fat 6g (30%) Sodium 1135mg (47%) Potassium 476mg (14%) Fiber 4g (16%) Sugar 8g (16%) Vitamin A 19195IU (384%) Vitamin C 11mg (12%) Calcium 52mg (5%) Iron 1mg (6%)

Nutrition Facts

Serving: 8people

Amount Per Serving

Calories 140

% Daily Value*

Calories 140kcal 7%
Carbohydrates 17g 6%
Protein 2g 4%
Fat 8g 12%
Saturated Fat 6g 30%
Sodium 1135mg 47%
Potassium 476mg 10%
Fiber 4g 16%
Sugar 8g 16%
Vitamin A 19195IU 384%
Vitamin C 11mg 12%
Calcium 52mg 5%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.