This soup is a flavor-packed twist on traditional carrot soup. Roasting the carrots intensifies their natural sweetness, while the za’atar-seasoned chickpeas add a satisfying crunch and Middle Eastern flair. It’s rich in vitamins, fiber, and plant-based protein, and easy to customize to your taste. It also makes an elegant starter or a full meal when paired with crusty bread.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Carrots
Onion
Garlic
Olive oil
Vegetable broth
Coconut milk or other plant-based cream (optional)
Ground cumin
Ground coriander
Salt and pepper
Canned chickpeas (drained and rinsed)
Za’atar seasoning
Lemon juice
Optional toppings:
Fresh parsley or cilantro
Drizzle of olive oil or yogurt
Crushed red pepper flakes
Directions
Preheat the oven to 400°F (200°C).
Peel and chop the carrots into chunks. Toss with olive oil, salt, pepper, and a bit of cumin. Spread on a baking sheet and roast for 25–30 minutes, until tender and caramelized.
While the carrots roast, toss chickpeas with olive oil and za’atar seasoning. Spread on a separate baking sheet and roast for 20–25 minutes until golden and crispy, shaking halfway through.
In a large pot, heat a tablespoon of olive oil. Sauté chopped onion and garlic until soft and translucent.
Add the roasted carrots to the pot along with cumin, coriander, and vegetable broth. Simmer for 10 minutes.
Use an immersion blender (or transfer in batches to a blender) to purée the soup until smooth.
Stir in coconut milk if using, and adjust seasoning with salt, pepper, and a splash of lemon juice.
Serve hot, topped with crispy za’atar chickpeas and any desired garnishes.
Spicy Version: Add a pinch of cayenne or smoked paprika for heat.
Creamier Texture: Stir in more coconut milk or cashew cream.
Add Protein: Serve with quinoa or lentils on the side for extra protein.
Herb Swap: Use ras el hanout or baharat spice blends in place of za’atar for a different flavor profile.
No Chickpeas? Top with roasted nuts or seeds for crunch.
Storage/Reheating
Store the soup in an airtight container in the refrigerator for up to 4 days. Za’atar chickpeas are best eaten fresh but can be stored separately at room temperature for up to 2 days. To reheat the soup, warm on the stovetop over medium heat or microwave until hot. Add a splash of broth if it thickens in the fridge.
FAQs
What is za’atar?
Za’atar is a Middle Eastern spice blend typically made with thyme, sesame seeds, sumac, and salt. It adds a tangy, herby, and nutty flavor.
Can I use baby carrots?
Yes, just roast them whole or halved, and adjust roasting time as needed until tender and browned.
Can I make this soup without coconut milk?
Absolutely. The coconut milk adds creaminess, but you can leave it out or replace it with any plant-based milk or cream.
How do I make the soup smoother?
Blend thoroughly using a high-speed blender or immersion blender for a velvety texture.
Are the chickpeas necessary?
They add crunch and extra flavor, but the soup is delicious without them too. You can also substitute with croutons or toasted seeds.
Can I freeze the soup?
Yes, this soup freezes well. Store in airtight containers for up to 3 months. Thaw in the refrigerator before reheating.
What can I serve with this soup?
Crusty bread, pita, or a simple side salad pair perfectly with this flavorful soup.
Can I use other vegetables?
Yes, sweet potatoes, butternut squash, or parsnips work well as substitutes or additions to the carrots.
Is this recipe gluten-free?
Yes, as long as your za’atar is gluten-free (some blends may contain wheat).
Can I double the recipe?
Definitely! This soup is great for meal prep or serving a crowd.
Conclusion
Roasted Carrot Soup with Za’atar Chickpeas is a bold, beautiful, and wholesome dish that blends sweet, earthy flavors with crunchy, herby toppings. It’s easy to prepare, naturally vegan, and full of nutrients, making it perfect for weeknight dinners or weekend lunches. This is a soup that brings comfort, warmth, and a little excitement to every bowl.
Roasted Carrot Soup with Za’atar Chickpeas is a cozy, vibrant vegan soup featuring sweet, caramelized roasted carrots and crispy, spiced chickpeas. It’s full of flavor, nourishing, and perfect for any season.
Ingredients
1 1/2 lbs carrots, peeled and chopped
1 medium onion, chopped
3 cloves garlic, minced
3 tablespoons olive oil (divided)
4 cups vegetable broth
1/2 cup coconut milk or plant-based cream (optional)
1 teaspoon ground cumin
1/2 teaspoon ground coriander
Salt and pepper to taste
1 (15 oz) can chickpeas, drained and rinsed
1 tablespoon za’atar seasoning
1 tablespoon lemon juice
Optional toppings:
Fresh parsley or cilantro
Drizzle of olive oil or plant-based yogurt
Crushed red pepper flakes
Instructions
Preheat oven to 400°F (200°C).
Toss chopped carrots with 1 tablespoon olive oil, salt, pepper, and a pinch of cumin. Spread on a baking sheet and roast for 25–30 minutes until tender and caramelized.
On a separate baking sheet, toss chickpeas with 1 tablespoon olive oil and za’atar seasoning. Roast for 20–25 minutes until golden and crispy, shaking halfway through.
In a large pot, heat 1 tablespoon olive oil over medium heat. Sauté onion and garlic until soft and translucent, about 5 minutes.
Add roasted carrots, cumin, coriander, and vegetable broth to the pot. Simmer for 10 minutes.
Use an immersion blender (or transfer in batches to a blender) to purée the soup until smooth.
Stir in coconut milk (if using), salt, pepper, and lemon juice. Simmer for a few more minutes to combine flavors.
Serve hot, topped with crispy za’atar chickpeas and desired garnishes like herbs or a drizzle of olive oil.
Notes
Roasting the carrots enhances their natural sweetness and deepens flavor.Za’atar chickpeas add crunch and Middle Eastern flair—best served fresh.Add cayenne or smoked paprika for a spicy version.Swap coconut milk with any plant-based cream or omit for a lighter soup.This soup freezes well—store in airtight containers for up to 3 months.
