Spiced Carrot Soup
User Reviews
4.5
4 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 minced or finely grated, clove
- 4 carrot peeled and diced, large
- 4 parsnip peeled and diced
- 400 g chickpeas divided (half used in garnish, canned, 14 oz tin
- ½ tbsp Turmeric or 2 tsp ground turmeric, grated, fresh
- ½ tsp cumin ground
- ¼ tsp ground cinnamon
- pinch dried chili flakes
- 950 ml vegetable stock hot, 4 cups
- salt freshly ground
- black pepper freshly ground
- Coriander carrot greens to garnish, aka cilantro
Spiced crispy chickpeas
- chickpeas half the contents of a chickpea tin
- ½ tbsp olive oil
- ½ tsp cumin ground
- ¼ paprika sweet
- pinch chilli powder hot
- salt freshly ground
- black pepper freshly ground
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
Show Details
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%)
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
4 reviews
Excellent
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