Spiced Carrot Soup
User Reviews
4.5
6 reviews
Excellent
Spiced Carrot Soup
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This vegan spiced carrot, parsnip and chickpea soup is simple to make but anything but ordinary thanks to the fresh turmeric. Top with crispy spicy chickpeas for a satisfying lunch.
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Ingredients
- 1 tbsp olive oil or use cooking spray
- 1 yellow onion peeled and diced
- 1 garlic clove minced or finely grated
- 4 large carrots peeled and diced
- 4 parsnips peeled and diced
- 400 g (14 oz) tinned chickpeas divided (half used in garnish)
- ½ tbsp grated fresh turmeric or 2 tsp ground turmeric
- ½ tsp ground cumin
- ¼ tsp ground cinnamon
- pinch dried chilli flakes
- 950 ml (4 cups) hot vegetable stock
- Salt and freshly ground pepper
- Coriander (cilantro) carrot greens to garnish
Spiced crispy chickpeas
- half the contents of the chickpea tin
- ½ tbsp olive oil
- ½ tsp ground cumin
- ¼ sweet paprika
- pinch hot chilli powder
- Salt and freshly ground pepper
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Instructions
Make the Crispy Chickpeas
- Drain the chickpeas (reserving the water for use in other recipes). Toss half with the spices for the spicy crispy chickpeas and season with salt and pepper.
- Heat the oil in a small pan and fry the chickpeas over high heat until they become crisp and almost start to pop. Set aside.
Make the Carrot Soup
- Heat the olive oil in a large pot and fry the onions garlic for 5 minutes over medium-low heat.
- Add the grated turmeric, spices and the chopped carrots and parsnips. Continue to cook for another 5 minutes.
- Stir in the remaining chickpeas and add the stock. Bring to a simmer and partially cover the pot. Continue to cook for 20 minutes or until the vegetables are fork tender.
- Use an immersion blender and process until smooth.
- Taste and season with salt and pepper. Serve topped with the spiced crispy chickpeas and carrot greens or coriander as garnish.
Notes
- To make in a soup maker simply add the ingredients to the machine, making sure to only fill to the maximum line indicated. Select the "Smooth" Soup option and sit back!
Nutrition Information
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Calories
379kcal
(19%)
Carbohydrates
69g
(23%)
Protein
12g
(24%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Sodium
1020mg
(43%)
Potassium
1130mg
(32%)
Fiber
18g
(72%)
Sugar
18g
(36%)
Vitamin A
10754IU
(215%)
Vitamin C
34mg
(38%)
Calcium
131mg
(13%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4small servings
Amount Per Serving
Calories 379 kcal
% Daily Value*
| Calories | 379kcal | 19% |
| Carbohydrates | 69g | 23% |
| Protein | 12g | 24% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Sodium | 1020mg | 43% |
| Potassium | 1130mg | 24% |
| Fiber | 18g | 72% |
| Sugar | 18g | 36% |
| Vitamin A | 10754IU | 215% |
| Vitamin C | 34mg | 38% |
| Calcium | 131mg | 13% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.5
6 reviews
Excellent
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