Roasted Carrot Soup with Spicy Chickpea Croutons

Vegan | Gluten Free | No Added Sugar | Nut Free

Carrot Soup with chickpea croutons

To make this roasted carrot soup, we roasted the vegetables instead of boiling them to give the soup that delicious sweet caramelized taste you get from roasted vegetables. It also gives the soup a grainier and heartier texture.

To top it off we made spicy chickpea croutons which add some protein to the soup, allowing it to act as a stand-alone meal. The chickpea croutons also make a delicious snack or addition to salads.

 

Carrot Soup with chickpea croutons
Roasted Carrot Soup with Spicy Chickpea Croutons
Print Recipe
Vegan | gluten free | no added sugar | nut free |
This Roasted carrots soup is made by roasting carrots, potatoes and onions to give them a sweet caramelized taste. Cumin and cayenne pepper add some spiciness to the soup. We like topping them with roasted chickpea croutons which are simple to make and turn this soup into a more filling meal. You can also eat the chickpea croutons alone or add them into salads.
Servings
6
Servings
6
Carrot Soup with chickpea croutons
Roasted Carrot Soup with Spicy Chickpea Croutons
Print Recipe
Vegan | gluten free | no added sugar | nut free |
This Roasted carrots soup is made by roasting carrots, potatoes and onions to give them a sweet caramelized taste. Cumin and cayenne pepper add some spiciness to the soup. We like topping them with roasted chickpea croutons which are simple to make and turn this soup into a more filling meal. You can also eat the chickpea croutons alone or add them into salads.
Servings
6
Servings
6
Ingredients
Soup
Chickpea Croutons
You will also need
Servings:
Instructions
Soup
  1. Preheat the oven to 200°C
  2. Peel and chop the carrots, onions and potatoes and place on a baking sheet
  3. Drizzle olive oil and sprinkle minced garlic, salt and pepper over the vegetables and toss to combine.
  4. Roast for 30-40 minutes, until vegetables are tender and golden brown. Remove from oven and allow to cool slightly
  5. When the vegetables are cool, blend them in a food processor until completely smooth.
  6. Pour the blended soup into a large pot. Add boiling water and spices. Mix well and season to taste (if you want the soup to be smoother, you can blend again after adding the water)
Chickpea Croutons
  1. Preheat the oven to 200°C
  2. To make the croutons, rinse and drain the chickpeas. Spread the chickpeas on a clean towel and pat them dry. Place them in a small bowl.
  3. Drizzle oil and spices, mixing them into the chickpeas until they are coated and spread chickpeas evenly on a lined baking tray.
  4. Roast for 25-30 minutes until golden and crisp, removing from oven every so often to stir occasionally.
  5. Remove and let cool (they will crisp up more as they cool)
  6. Serve soup with a handful of croutons.
Recipe Notes

This soup freezes well. Store in individual ziplocks for easy access single serve meals.

Nutrition per serving: 257 calories | 46g carbs (11g sugar) | 6g protein | 7g fat |

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Carrot Soup with chickpea croutons

Zissy Lewin

Zissy Lewin

Zissy is the co-founder of Nutreats. A Wits University graduate, she earned a Bcom (Hons) (Cum Laude) in Business Management. She’s a writer, runner and passionate about the 3 f’s – food, fashion and fitness. When she’s not inhaling the latest news, trends and ideas you can find her in the kitchen figuring out how to turn a broccoli head into a meal.
Zissy Lewin
4 Comments
  1. This might just be the best soup I have ever tasted… though I did modify the recipe slightly, as follows:
    – substituted potato for parsnip, and roasted this too
    – added a turnip, also roasted
    – used leek instead of onion

    Simply phenomenal – and a good lunch for a day on which I ran 20km, thanks to the anti-inflammatory properties of turmeric.

      1. Great! Oh, and because I am on a HFHCHP diet (yes, that’s high fat, carb and protein!) I added some noodles for good measure too 😉

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