Description
Creamy carrot ginger chickpea soup combines sweet carrots, fresh ginger, chickpeas, coconut milk, cumin, and lime in an easy one-pot meatless dinner.
Ingredients
1 tablespoon olive oil
1 medium onion, diced
1½ lb (680 g) carrots, peeled and sliced
1 tablespoon fresh ginger, grated
2 garlic cloves, minced
1 teaspoon ground cumin
¼ teaspoon ground turmeric
1 can (15 oz / 425 g) chickpeas, drained and rinsed
3 cups (720 ml) low-sodium vegetable broth
¾ cup (180 ml) unsweetened canned coconut milk
1 tablespoon fresh lime juice
½ teaspoon salt
¼ teaspoon black pepper
Cilantro, chickpeas, or toasted pumpkin seeds for serving, optional
Instructions
1. Warm the olive oil in a large soup pot over medium heat. Add the onion and cook for about 5 minutes until softened. Stir in the ginger, garlic, cumin, and turmeric and cook for 30 seconds until fragrant.
2. Add the sliced carrots, chickpeas, and vegetable broth. Bring to a gentle simmer, partially cover, and cook for 20–25 minutes until the carrots become completely tender.
3. Remove the pot from the heat. Carefully blend the soup with an immersion blender until smooth. Alternatively, blend safely in batches according to your countertop blender’s hot-liquid instructions.
4. Return the soup to low heat and stir in the coconut milk. Add a little additional broth if you prefer a thinner consistency.
5. Stir in the lime juice, salt, and black pepper. Taste and adjust the seasoning as needed. Serve warm with cilantro, reserved chickpeas, or toasted pumpkin seeds.
Notes
Cut the carrots into evenly sized slices so they cook at the same rate.
Make sure the carrots are completely tender before blending for the smoothest texture.
Grate fresh ginger finely to prevent noticeable fibers in the finished soup.
Stir canned coconut milk before measuring it.
Add extra vegetable broth gradually if the blended soup becomes too thick.
Keep crunchy garnishes separate until serving.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: Approximately 330
- Sugar: Approximately 12 g
- Sodium: Approximately 620 mg
- Fat: Approximately 15 g
- Saturated Fat: Approximately 7 g
- Unsaturated Fat: Approximately 7 g
- Trans Fat: 0 g
- Carbohydrates: Approximately 43 g
- Fiber: Approximately 10 g
- Protein: Approximately 10 g
- Cholesterol: 0 mg