Protein-Packed Carrot Chickpea Soup
A creamy, plant-based soup loaded with carrots, chickpeas, and aromatic herbs. Rich in protein and fiber, naturally low in saturated fat, and perfect for easy weeknight meals or meal prep. Serve warm with coconut or cashew cream for a touch of indulgence.
Equipment
- 1 Dutch oven or heavy-lidded pot
- 1 immersion blender (or standard blender for pureeing)
Ingredients
- 1 tbsp extra virgin olive oil
- 1 medium sweet onion sliced
- 4 stalks celery chopped
- 6 medium carrots chopped
- 2 14-ounce cans chickpeas, drained and rinsed
- 10 cups vegetable stock
- 2 bay leaves
- 1 tbsp Herbes de Provence
- ½ tsp sea salt
- Freshly ground black pepper to taste
- Coconut cream or cashew cream for garnish
Instructions
- Heat the Olive Oil: Start by placing your Dutch oven or heavy-lidded pot over low heat. Add 1 tablespoon of extra virgin olive oil and allow it to warm gently. Heating slowly ensures the oil doesn’t smoke and preserves its delicate flavor. Swirl the pan occasionally to coat the bottom evenly with oil.
- Sauté the Onions: Once the oil is warm, add 1 sliced sweet onion. Stir the onions gently and sauté on low heat for 7–8 minutes. You want the onions to soften and become translucent without browning. This slow sautéing develops a natural sweetness that forms the flavor base of your soup.
- Prepare and Add the Vegetables: While the onions are cooking, chop 4 celery stalks and 6 medium carrots into uniform pieces to ensure even cooking. Add the chopped celery and carrots to the pot, stirring them with the onions for a minute or two to lightly coat them with the oil. This step helps release the vegetables’ natural flavors.
- Add Chickpeas and Seasonings: Drain and rinse 2 cans of chickpeas (14 ounces each) to remove excess sodium and canned flavor. Add the chickpeas to the pot along with 2 bay leaves and 1 tablespoon of Herbes de Provence. Sprinkle in ½ teaspoon of sea salt and freshly ground black pepper to taste. Stir everything to combine and allow the seasonings to infuse the vegetables.
- Pour in the Vegetable Stock: Measure 10 cups of vegetable stock and pour it into the pot, ensuring all the vegetables are fully submerged. Increase the heat slightly to bring the mixture to a gentle boil. Stir occasionally to prevent anything from sticking to the bottom. Once boiling, immediately reduce the heat to low to maintain a gentle simmer.
- Simmer Until Tender: Cover the pot with its lid and let the soup simmer for about 30 minutes. During this time, the carrots and celery will soften completely, and the flavors will meld beautifully. Check occasionally, giving it a gentle stir to make sure nothing is sticking to the bottom. The goal is tender, flavorful vegetables ready for blending.
- Remove the Bay Leaves: After simmering, carefully remove the bay leaves using a slotted spoon. These impart flavor while cooking but should be discarded before blending to avoid sharp, woody bits in your smooth soup.
- Blend the Soup to Perfection: Use an immersion blender directly in the pot to puree the soup until completely smooth. Move the blender slowly through the mixture to avoid splashing and ensure even consistency. If you don’t have an immersion blender, carefully transfer small batches into a standard blender, then return the puree to the pot. Aim for a creamy, velvety texture with no large chunks remaining.
- Adjust Seasonings and Consistency: Taste the blended soup and adjust the seasoning as needed with additional salt or pepper. If the soup is too thick, add a splash of vegetable stock or water to reach your preferred consistency. Stir well to combine.
- Serve with Garnish: Ladle the hot soup into bowls. Top each serving with a generous dollop of coconut cream or cashew cream to add richness and a subtle sweetness. Finish with a sprinkle of freshly ground black Tellicherry pepper for a fragrant, mild spice.
Notes
- This soup is naturally vegan and gluten-free, making it suitable for a wide range of diets.
- Use fresh, firm vegetables for the best texture and flavor.
- Rinse canned chickpeas to reduce sodium and remove any canned taste.
- For a creamier texture, add coconut cream, cashew cream, or a touch of unsweetened plant-based yogurt.
- This soup is ideal for meal prep and reheats well, making it perfect for busy weeknights.
- Adjust herbs and spices to suit your preference; smoked paprika or a pinch of cumin works well too.
