Carrot Chickpea Soup
A creamy, protein-rich soup loaded with carrots, chickpeas, and French herbs. Easy to make, vegan, gluten-free, and perfect for meal prep or cozy dinners. Top with a swirl of coconut or cashew cream for extra indulgence.
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.
