Ingredients
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For the soup base:
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4 medium carrots, peeled and chopped
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1 onion, roughly chopped
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2 garlic cloves, minced
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1/2 teaspoon ground cumin
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1/2 teaspoon ground coriander
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1/2 teaspoon paprika
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1 tablespoon tomato paste
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2 cups vegetable broth (low-sodium)
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1 can (15 oz) chickpeas, drained and rinsed
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Salt and black pepper to taste
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Optional garnishments:
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Chickpea puree
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Chopped parsley or cilantro
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Crushed walnuts or almonds
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Diced avocado
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Lime wedges
Directions
Sub_title: A hearty, flavorful, and nutritious soup perfect for cool autumn days!
Description: This delicious Moroccan-spiced carrot soup is not only vegan but also gluten-free and low-calorie. It’s packed with fiber, protein, and essential vitamins and minerals from carrots, chickpeas, and spices like cumin, coriander, turmeric, and paprika. The best part? It takes just 30 minutes to prepare and cook!
Ingredients:
For the soup base:
– 4 medium carrots, peeled and chopped
– 1 onion, roughly chopped
– 2 garlic cloves, minced
– 1/2 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/2 teaspoon paprika
– 1 tablespoon tomato paste
– 2 cups vegetable broth (low-sodium)
– 1 can (15 oz) chickpeas, drained and rinsed
– Salt and black pepper to taste
Optional garnishments:
– Chickpea puree
– Chopped parsley or cilantro
– Crushed walnuts or almonds
– Diced avocado
– Lime wedges
Instructions:
1. In a large pot over medium heat, saute the onions and garlic until softened, about 5 minutes.
2. Add the remaining soup base ingredients (carrots, cumin, coriander, paprika, and tomato paste), stir well, and let simmer for another 10 minutes.
3. Stir in the chickpeas and season with salt and pepper. Simmer uncovered for an additional 5 minutes.
To make the optional garnishments, you may proceed as follows:
Chickpea Puree: Blend the cooked chickpeas in a food processor until smooth. Set aside.
Chopped Parsley or Cilantro: Finely chop the herbs and set aside.
Crushed Walnuts or Almonds: Place the nuts in a ziplock bag and crush them using a rolling pin or a meat tenderizer. Be careful not to overdo it, as you still want the texture of the nuts.
Diced Avocado: Cube the avocados and set aside.
4. Taste the soup and adjust the seasoning if necessary. Allow the soup to cool slightly before blending completely with an immersion blender or in batches in a regular blender.
5. Serve immediately, garnished with your choice of chickpea puree, chopped herbs, crushed nuts, and diced avocado. Enjoy!
Serving Size: Makes about 6-8 cups of soup (serving size: 1 cup).
Difficulty Level: Easy.
Nutrition Information per serving (calculated without oil or added garnishments):
Calories: 180 kcal
Total Fat: 11g (of which saturates 1.5g)
Cholesterol: 0mg
Sodium: 10mg
Carbohydrates: 35g (of which sugars 12g)
Fiber: 8g
Protein: 9g
Note: To reduce the sodium content, use low-sodium vegetable broth and no-salt-added canned chickpeas.
Steps
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1
Done
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In a large pot over medium heat, saute the onions and garlic until softened, about 5 minutes. |
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2
Done
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Add the remaining soup base ingredients (carrots, cumin, coriander, paprika, and tomato paste), stir well, and let simmer for another 10 minutes. |
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3
Done
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Stir in the chickpeas and season with salt and pepper. Simmer uncovered for an additional 5 minutes. |
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4
Done
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Taste the soup and adjust the seasoning if necessary. Allow the soup to cool slightly before blending completely with an immersion blender or in batches in a regular blender. |
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5
Done
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Serve immediately, garnished with your choice of chickpea puree, chopped herbs, crushed nuts, and diced avocado. Enjoy! |
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6
Done
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1.5g) |
