This vibrant Carrot Chickpea Soup is a comforting, protein-packed meal that’s both nourishing and satisfying.
Rich in plant-based protein, fiber, and essential vitamins, it supports healthy digestion and sustained energy.
With simple pantry ingredients and minimal prep, this soup is perfect for weeknight dinners, meal prepping, or cozy lunches, offering wholesome flavors with every creamy, fragrant spoonful.
Carrot Chickpea Soup
Equipment
- 1 Dutch oven or heavy lidded pot
- 1 Immersion Blender (or regular blender)
Ingredients
- 1 tbsp extra virgin olive oil
- 1 medium sweet onion sliced
- 4 stalks celery chopped
- 6 medium carrots chopped
- 2 14-oz cans chickpeas, drained and rinsed
- 10 cups vegetable stock
- 2 bay leaves
- 1 tbsp Herbes de Provence
- ½ tsp sea salt
- Black pepper to taste
- Coconut cream or cashew cream for garnish
Instructions
- Heat the Olive Oil: Place a Dutch oven or heavy-lidded pot over low heat and pour in the olive oil. Allow the oil to warm gently for a minute or two. This slow heating ensures it does not smoke and prepares it to evenly cook the aromatics.
- Sauté the Onion: Add the sliced sweet onion to the pot. Stir occasionally and cook over low heat for 7–8 minutes, until the onion softens and becomes slightly translucent. This slow sauté develops a natural sweetness that enhances the overall flavor of the soup.
- Prepare and Add Vegetables: Chop the celery stalks and carrots into bite-sized pieces. Once the onions are softened, add the chopped celery and carrots to the pot. Stir to combine with the onions and olive oil, allowing the vegetables to absorb the flavors.
- Incorporate Chickpeas and Spices: Drain and rinse the canned chickpeas, then add them to the pot. Sprinkle in the Herbes de Provence, sea salt, and a generous pinch of freshly ground black pepper. Place the bay leaves into the mixture. Stir gently to ensure the spices coat all ingredients evenly.
- Pour in Vegetable Stock: Slowly add the vegetable stock to the pot, making sure it fully covers the vegetables. Stir once to combine, then increase the heat to bring the soup to a gentle boil.
- Simmer the Soup: Once boiling, reduce the heat to low, cover the pot with its lid, and let the soup simmer for 30 minutes. During this time, the carrots and celery soften, the flavors meld together, and the soup develops a rich, comforting aroma. Stir occasionally to prevent sticking.
- Remove Bay Leaves: After simmering, carefully remove the bay leaves using a spoon or tongs. These are added for flavor but are not meant to be eaten, as they can be tough and sharp.
- Blend to Creamy Perfection: Use an immersion blender directly in the pot to puree the soup until smooth and creamy. If using a standard blender, carefully transfer the soup in small batches, blending until velvety. Return all blended portions to the pot. Taste and adjust seasoning with additional salt or pepper if needed.
- Reheat and Final Stir: Place the pot back on low heat for a few minutes to reheat the soup if it cooled during blending. Stir gently to ensure a uniform texture and flavor throughout.
- Serve with Creamy Garnish: Ladle the warm soup into bowls and add a dollop of coconut cream, cashew cream, or Crème Fraiche on top. Sprinkle with freshly ground black Tellicherry pepper for an extra layer of aroma and mild spice. Serve immediately and enjoy the comforting, nutrient-packed soup.
Notes
- Use fresh, firm carrots for the best flavor and texture; older carrots may be sweeter but softer.
- Rinsing canned chickpeas reduces sodium and improves the soup’s overall taste.
- Adjust the consistency by adding more or less vegetable stock according to preference.
- For a creamier texture, use coconut cream or cashew cream as a garnish.
- Herbes de Provence can be substituted with a mix of thyme, rosemary, and savory if unavailable.
- This soup freezes well and is ideal for meal prep.
- Stir occasionally while simmering to prevent vegetables from sticking to the bottom.
- Taste and adjust seasoning at the end; spices can mellow during cooking.
Chef’s Secrets for Ultimate Flavor
The secret to this soup’s rich, layered flavor is slow cooking the aromatics first.
Sautéing onions on low heat until soft and slightly caramelized creates natural sweetness that balances the savory chickpeas and spices.
Choosing fresh, high-quality vegetables makes a noticeable difference, and blending the soup until completely smooth gives it a luxurious, restaurant-quality texture.
Experimenting with a splash of lemon juice or a touch of smoked paprika can elevate the flavors even further.
Serving Suggestions to Impress Guests
This soup is incredibly versatile and pairs beautifully with many sides.
Serve it with warm crusty bread, garlic toast, or a light green salad for a complete meal.
For a heartier option, top with roasted chickpeas or sautéed mushrooms.
You can also drizzle extra coconut or cashew cream to create a visually appealing swirl on top.
Garnishing with fresh herbs, such as parsley or thyme, adds freshness and a pop of color.
Storage Tips for Maximum Freshness
Store leftover soup in airtight containers in the refrigerator for up to 4–5 days.
For longer storage, freeze in individual portions for up to 3 months, making it easy to grab for quick lunches or dinners.
To reheat, gently warm on the stovetop over low heat or microwave in short intervals, stirring occasionally.
If the soup thickens after refrigeration, add a splash of water or vegetable stock to reach the desired consistency.
Frequently Asked Questions
1. Can I use dried chickpeas instead of canned?
Yes! If using dried chickpeas, soak them overnight and cook them until tender before adding them to the soup.
This may slightly change the cooking time but enhances texture and flavor.
2. How can I make this soup spicier?
Add a pinch of cayenne pepper, smoked paprika, or crushed red pepper flakes during cooking.
Start small and adjust gradually to suit your heat preference.
3. Can I make this soup ahead of time?
Absolutely. This soup tastes even better the next day as flavors have more time to meld.
Prepare a batch, store in the fridge, and reheat gently before serving.
4. Can I substitute Herbes de Provence?
Yes. A combination of thyme, rosemary, savory, and a hint of oregano works well if you don’t have Herbes de Provence on hand.
Fresh herbs can also be used but add them toward the end of cooking.
5. Is this soup suitable for meal prep or freezing?
Yes, it freezes beautifully in airtight containers.
For meal prep, divide into portions, store in the fridge for up to 5 days, or freeze for up to 3 months.
Add cream or garnish after reheating for best results.
