If you’re looking for a wholesome and vibrant soup that offers both nourishment and indulgence, Carrot Ginger Soup with Crispy Chickpeas might just become your new favorite. It’s creamy without being heavy, flavorful without overwhelming the palate, and simple to make while still impressing guests. The natural sweetness of carrots, the zesty warmth of fresh ginger, and the protein-packed crunch of roasted chickpeas create a well-balanced bowl that satisfies both body and soul.
Whether you’re meal prepping for the week, preparing a cozy dinner, or looking for a crowd-pleasing vegan recipe, this carrot ginger soup fits the bill.
Ingredients You Will Need
For the Soup Base:
- Olive oil – Adds richness and helps develop the flavors of the aromatics.
- Yellow onion – Provides a savory base.
- Garlic – Adds depth and aroma.
- Fresh ginger – Gives the soup its signature zesty flavor.
- Carrots – Naturally sweet and nutrient-rich.
- Vegetable broth – Provides the liquid foundation.
- Coconut milk – Adds creaminess and a subtle tropical flavor.
- Spices: Ground cumin and coriander – Add earthiness and warmth.
- Salt and pepper – For seasoning.
- Lemon juice (optional) – Enhances brightness and balance.
For the Crispy Chickpeas:
- Canned chickpeas – Convenient, protein-packed, and ideal for roasting.
- Olive oil – Helps achieve that crispy texture.
- Smoked paprika, garlic powder, cayenne – Bring smokiness, spice, and heat.
- Salt – Essential for flavor.
Step-by-Step Instructions
1. Roast the Crispy Chickpeas
Start by preheating your oven to 200°C (400°F). Drain and rinse the canned chickpeas, then pat them dry with a clean towel. Removing loose skins helps with crispiness. Toss the chickpeas in olive oil, smoked paprika, garlic powder, cayenne, and salt.
Spread them in a single layer on a parchment-lined baking tray. Roast for 30–35 minutes, shaking the tray halfway through, until golden brown and crispy. Allow them to cool, which helps them crisp up even more.
2. Sauté the Aromatics
In a large pot, heat olive oil over medium heat. Add the chopped onion and cook for about 4–5 minutes, until translucent. Stir in the garlic and ginger and sauté for another 1 minute until fragrant.
3. Cook the Carrots
Add the sliced carrots to the pot along with cumin and coriander. Stir to coat the carrots in the spices. Pour in the vegetable broth, bring it to a boil, then lower the heat and simmer for about 20 minutes until the carrots are tender.
4. Blend the Soup
Remove the pot from heat. Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup to a blender in batches. Be careful with hot liquids; blend with the lid slightly ajar and cover with a towel.
5. Add Coconut Milk and Adjust Seasoning
Stir in the coconut milk and lemon juice (if using). Taste and adjust seasoning with salt and pepper. Warm gently if needed, but avoid boiling after adding the coconut milk to preserve its silky texture.
6. Serve and Garnish
Ladle the soup into bowls. Top each serving with a generous handful of crispy chickpeas and garnish with fresh parsley or coriander if desired.
Tips for the Best Carrot Ginger Soup
- Use fresh ginger for the most vibrant flavor. Dried ginger won’t deliver the same zing.
- Cut the carrots evenly to ensure they cook at the same rate.
- Don’t skip the coconut milk – it adds depth and creaminess without dairy.
- Blend well – a high-powered blender gives the smoothest result.
- Cool the chickpeas completely before storing to retain their crunch.
Variations You Can Try
- Spicy Twist: Add a diced chili or red pepper flakes for a kick.
- Herbed Version: Mix in fresh thyme or rosemary for an earthy note.
- Protein Boost: Stir in red lentils with the carrots for a heartier soup.
- Citrusy: Add orange zest and juice for a sweet-tangy balance.
- Nutty Finish: Drizzle with tahini or top with toasted pumpkin seeds.
Serving Suggestions
- As a starter: Serve a small bowl before a main course like grilled tofu or roasted vegetables.
- As a light meal: Pair with crusty whole grain bread or a side salad.
- In a soup-and-sandwich combo: Great with a grilled cheese or avocado toast.
Storage and Meal Prep Tips
- Refrigerate the soup (without chickpeas) in an airtight container for up to 5 days.
- Freeze in individual portions for up to 3 months. Thaw overnight in the fridge.
- Crispy chickpeas should be stored separately in a jar or airtight container at room temperature for 2–3 days.
Final Thoughts
Carrot Ginger Soup with Crispy Chickpeas is more than just a healthy, plant-based meal – it’s a delicious experience. From the cozy aroma of ginger and garlic to the satisfying crunch of spiced chickpeas, every element of this dish is thoughtfully balanced. It’s a reliable go-to for cold weather, quick lunches, or whenever you want to feel nourished and comforted.
Packed with immune-supporting ingredients and full of flavor, this vibrant orange soup is proof that healthy food can be both exciting and satisfying. Try it once, and you’ll be adding it to your weekly rotation in no time.
Carrot Ginger Soup with Crispy Chickpeas
Description
A silky, immune-boosting Carrot Ginger Soup with Crispy Chickpeas that's perfect for chilly days. This vibrant soup blends sweet carrots, zesty ginger, and creamy coconut milk for a warming bowl of comfort, topped with golden, spiced chickpeas for a protein-packed crunch. Great for meal prep and naturally vegan and gluten-free!
Ingredients
For the Soup Base:
For the Crispy Chickpeas:
Instructions
Prep the Chickpeas
- Preheat the oven to 200°C. Pat the chickpeas dry using a clean towel. Remove any loose skins for maximum crispiness. Toss the chickpeas with olive oil, smoked paprika, garlic powder, salt, and cayenne. Spread on a baking tray in a single layer.
Roast Chickpeas
- Roast the chickpeas for 30–35 minutes, shaking the tray halfway through. They should be golden brown and crunchy. Set aside to cool and crisp up further.
Sauté Aromatics
- In a large pot over medium heat, add olive oil. Sauté the chopped onions for 4–5 minutes until translucent. Add garlic and ginger, cooking for another minute until fragrant.
Cook the Carrots
- Add sliced carrots to the pot. Sprinkle in cumin and coriander. Stir well to coat the carrots in the spices, then pour in the vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes or until carrots are tender.
Blend the Soup
- Once the carrots are soft, turn off the heat. Using an immersion blender, purée the soup until smooth. Alternatively, transfer the soup in batches to a blender. Be cautious with hot liquids—blend with the lid vented and covered with a towel.
Finish the Soup
- Stir in the coconut milk and lemon juice (if using). Taste and adjust seasoning with salt and pepper. Reheat gently if needed, but do not boil after adding the coconut milk.
Serve and Top
- Ladle the warm soup into bowls. Top generously with the crispy chickpeas. Garnish with fresh herbs like parsley or coriander if desired.
Note
Storage: Store the soup (without chickpeas) in the fridge for up to 5 days or freeze for up to 3 months. Store chickpeas separately in an airtight container at room temperature for 2–3 days.
Variations: Add turmeric for an extra anti-inflammatory boost or swap coconut milk for cream or cashew cream.
Make it spicy: Add a chopped chili or red pepper flakes while sautéing.
Make it more filling: Add a handful of red lentils while cooking the carrots.
