Description

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

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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.

Nutrition

Serving Size: 1.5 cups soup + chickpeas
Calories: 290
Sugar: 10g
Sodium: 620mg
Fat: 14g
Saturated Fat: 4g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 33g
Fiber: 8g
Protein: 8g
Cholesterol: 0mg