Carrot Ginger Coconut Soup
A creamy, plant-based soup featuring tender carrots, warming ginger, and rich coconut milk, topped with crispy roasted chickpeas. High in fiber and plant-based protein, this satisfying soup is perfect for a healthy weeknight dinner or meal prep.
Equipment
- 1 large rimmed baking sheet
- Aluminum foil, enough to line the baking sheet
- 1 Medium mixing bowl
- 1 large heavy-bottomed pot or Dutch oven
- Wooden spoon
- Blender or Immersion Blender
- Measuring Spoons and Cups
- Knife and cutting board
Ingredients
For the Roasted Chickpeas:
- 15 ounces 1 ½–2 cups chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- ¼ teaspoon smoked paprika
- Salt and black pepper to taste
For the Soup:
- 1 tablespoon olive oil
- 1 small yellow onion chopped (about 1 cup)
- 2 cloves garlic minced
- 1 ½ teaspoons ground turmeric
- 1 teaspoon ground ginger
- ½ teaspoon salt plus more to taste
- Pinch of red pepper flakes optional
- 1 ¾ pounds carrots peeled and sliced (about 6 cups)
- 4 cups vegetable broth
- ½ cup canned full-fat coconut milk
- Fresh parsley chopped, for garnish (optional)
Instructions
- Preheat Oven for Roasting: Begin by setting your oven to 400°F (200°C). Line a large rimmed baking sheet with aluminum foil to prevent sticking and make cleanup easier. Preheating ensures that your chickpeas will roast evenly and achieve a crisp, golden exterior.
- Prepare Chickpeas for Roasting: Drain and rinse 15 ounces (about 1 ½–2 cups) of canned chickpeas under cold water. Pat them dry thoroughly using a clean kitchen towel or paper towels. Removing excess moisture is key to getting a crispy texture when roasting.
- Season Chickpeas: Place the dried chickpeas in a medium mixing bowl. Add 1 tablespoon olive oil, 1 teaspoon ground cumin, ¼ teaspoon smoked paprika, and salt and black pepper to taste. Toss thoroughly until every chickpea is evenly coated with oil and spices. This ensures maximum flavor and a beautiful golden color when baked.
- Roast Chickpeas Until Crispy: Spread the seasoned chickpeas in a single layer on the foil-lined baking sheet. Avoid overcrowding, as this will prevent them from crisping properly. Roast in the preheated oven for 25–30 minutes, stirring once or twice halfway through to ensure even browning. The chickpeas are ready when they are golden brown and crunchy on the outside. Remove from the oven and allow them to cool while you prepare the soup base.
- Heat Oil in a Large Pot: In a large heavy-bottomed pot or Dutch oven, heat 1 tablespoon of olive oil over medium-high heat. A heavy-bottomed pot distributes heat evenly, preventing your aromatics from burning while cooking.
- Sauté Onions Until Golden: Add 1 small chopped yellow onion (about 1 cup) to the heated oil. Stir frequently and cook for 5–7 minutes, until the onions are soft, translucent, and slightly golden at the edges. This caramelization adds natural sweetness and depth to your soup.
- Add Aromatic Spices: Stir in 2 minced garlic cloves, 1 ½ teaspoons ground turmeric, 1 teaspoon ground ginger, ½ teaspoon salt, and a pinch of red pepper flakes if desired. Cook for 1–2 minutes, stirring constantly, until the spices are fragrant. This step releases the essential oils from the spices, creating a warm, flavorful base.
- Incorporate Carrots and Broth: Add 1 ¾ pounds of peeled and sliced carrots (approximately 6 cups) to the pot. Pour in 4 cups of vegetable broth, using a wooden spoon to scrape any browned bits from the bottom of the pot. These bits, called fond, add an extra layer of flavor to the soup.
- Simmer Until Carrots Are Tender: Bring the mixture to a gentle boil over medium-high heat. Once boiling, reduce the heat to low and cover the pot. Simmer for 25–30 minutes, stirring occasionally, until the carrots are very tender and easily pierced with a fork. This slow cooking ensures a naturally sweet and creamy carrot flavor.
- Blend Soup to Smoothness: Remove the pot from heat. Using an immersion blender, blend the soup directly in the pot until completely smooth. Alternatively, transfer the soup in batches to a regular blender, blending each portion carefully. For an ultra-creamy texture, ensure there are no chunks remaining.
- Add Coconut Milk: Stir in ½ cup of full-fat canned coconut milk. Taste the soup and adjust seasoning with additional salt if needed. The coconut milk adds richness, a subtle sweetness, and a creamy consistency without dairy.
- Plate and Garnish: Ladle the soup into serving bowls. Sprinkle the roasted chickpeas on top for a satisfying crunch. Finish with a sprinkle of chopped fresh parsley if desired, adding color and a fresh herbal note to the dish.
- Serve and Enjoy: Serve immediately while warm. This soup pairs beautifully with crusty bread or a light salad. It’s perfect for meal prep as it reheats well, maintaining both its creamy texture and vibrant flavor.
Notes
- For extra flavor, roast the chickpeas with a pinch of garlic powder or smoked paprika.
- Use fresh, firm carrots for a naturally sweet soup; baby carrots work well if peeled first.
- Coconut milk can be full-fat or light depending on your preference, though full-fat yields the creamiest texture.
- Turmeric and ginger can be adjusted to taste; more ginger gives a sharper warmth, while more turmeric adds earthiness.
- This soup reheats beautifully and can also be frozen for up to three months.
