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Spiced Carrot Soup
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.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 small servings
Calories: 379 kcal
Course:
Soup
Cuisine:
European
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
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.
Cup of Yum
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
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
% 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.