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+ servings
Carrot soup in a bowl topped with bread, chickpeas and scallions.

Spiced Carrot Soup

4.78 | 9 reviews
Cozy, creamy, and lightly spiced, this carrot soup is simple to make but full of warm, balanced flavor. Made with pantry spices and white beans for a little extra protein, it’s an easy plant-based soup you’ll want on repeat.
Prep Time 15 minutes
Cook Time 1 hour 10 minutes
Total Time 1 hour 25 minutes
Servings: 6

Ingredients

For the chickpeas:
  • 1 (15.5 oz) can chickpeas, drained
  • 4 tablespoons tomato paste, (option to omit this)
  • 1/2 teaspoon oregano
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon coriander
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon Diamond Crystal kosher salt
For the carrot soup:
  • 2 pounds carrots, divided
  • 1 (16 oz) large yellow onion, halved
  • 1/4 cup and 1 tablespoon extra-virgin olive oil, divided
  • Diamond Crystal kosher salt
  • Freshly ground black pepper
  • 4 garlic cloves
  • 1 (5 oz) large bunch scallions
  • 1/2 teaspoon oregano
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon smoked paprika
  • 1 (15.5 oz) can white beans
  • 6 cups vegetable broth, or 1 1/2 tablespoons Better than Bouillon vegetable base dissolved in 6 cups of water
  • 1 (13.5 oz) can coconut milk
For serving:
  • 1 lime
  • warm pita or sourdough

Instructions 

  1. Stagger two racks in the oven and preheat to 400°F convection or 425°F standard.
For the chickpeas:
  1. Drain the can of chickpeas and mix it together with 4 tablespoons tomato paste, 1/2 teaspoon each of oregano, paprika, cumin and coriander, 2 tablespoons olive oil and 1/2 teaspoon salt. Mix well then scatter on a parchment-lined baking sheet.
  2. Roast for 25 minutes on the top rack of the oven, until the chickpeas are a deep, dark red color. Set the roasted chickpeas aside for serving.
For the soup:
  1. Slice 1 pound of carrots on an angle and slice 1/2 of the onion into big chunks. Scatter these on a sheet pan and drizzle with 1 tablespoon of olive oil. Season with salt and pepper. Bake on the bottom rack of the oven for 20 minutes, or until they are nicely charred.
  2. Grate the 4 garlic cloves, thinly slice the white scallion bottoms, and dice the remaining carrots and half of the onion. Set these aside momentarily.
  3. To a large pot over medium heat, add 1/4 cup olive oil, then 1/2 teaspoon each oregano, red pepper flakes and paprika.
  4. Add the scallion bottoms, carrots and onion and cook for 8-10 minutes, or until softened. Season with salt and pepper. Add the garlic and white beans and stir to cook for 2-3 minutes, or until the garlic is no longer raw.
  5. By now the vegetables should be out of the oven. Pour in the broth, add the roasted vegetables, cover and simmer for 30-45 minutes.
  6. Add the coconut milk. Use an immersion blender or blender to blend up two thirds of the soup, leaving a bit of texture.
  7. Slice the remaining scallion greens and add most of them to the soup, reserving some for serving.
  8. Portion the soup into bowls and scatter the chickpeas and scallions on top. Serve with lime wedges and warm pita.
Serving: 14ozCalories: 394kcalCarbohydrates: 36gProtein: 8gFat: 24g