Velvety, warming, and deeply spiced, this Moroccan-inspired carrot and chickpea soup is a nourishing, comforting dish perfect for cold weather or light dinners. Earthy carrots and hearty chickpeas blend into a silky base, layered with cumin, coriander, paprika, and a hint of cinnamon. Finished with fresh lemon juice and cilantro, this soup balances warmth, brightness, and wholesome depth.
Why You’ll Love This Recipe
This soup is rich in both flavor and nutrients. The chickpeas add creaminess and protein, while the carrots lend natural sweetness and color. The Moroccan spices give the dish a bold, aromatic profile that sets it apart from typical vegetable soups. It’s easy to prepare, naturally vegan, and freezes well for meal prep. Whether served as a light entrée or a hearty starter, it’s both satisfying and healthful.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- olive oil
- medium onion, chopped
- garlic cloves, minced
- ground cumin
- ground coriander
- smoked paprika
- ground cinnamon
- turmeric
- carrots, peeled and sliced
- canned chickpeas, drained and rinsed
- vegetable broth
- salt and pepper to taste
- lemon juice
- fresh cilantro, for garnish
Directions
- In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until softened and translucent.
- Stir in the garlic, cumin, coriander, smoked paprika, cinnamon, and turmeric. Cook for 1 minute, stirring constantly, until the spices are fragrant.
- Add the sliced carrots, chickpeas, and vegetable broth. Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes, or until the carrots are tender.
- Using an immersion blender, blend the soup directly in the pot until smooth. Alternatively, transfer the soup in batches to a blender and puree until creamy.
- Stir in lemon juice and season with salt and pepper to taste.
- Ladle into bowls, garnish with chopped fresh cilantro, and serve hot. Optional: serve with crusty bread or warm pita.
Servings and timing
This recipe serves 4 people.
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Variations
- Add coconut milk: For extra richness, stir in 1/2 cup of coconut milk before serving.
- Spicy version: Add a pinch of cayenne or red pepper flakes.
- Add greens: Stir in chopped spinach or kale in the last few minutes of cooking.
- Roasted flavor: Roast the carrots and garlic before adding for deeper flavor.
- Top with yogurt: Add a dollop of Greek yogurt or dairy-free alternative before serving.
storage/reheating
Store soup in an airtight container in the refrigerator for up to 4 days. Reheat on the stove over medium heat or in the microwave until warmed through.
To freeze, let the soup cool completely, then store in freezer-safe containers for up to 3 months. Thaw in the refrigerator overnight and reheat before serving. Stir well after reheating to maintain consistency.
FAQs
Can I use dried chickpeas?
Yes, but you must cook them first. Use about 1 1/2 cups of cooked chickpeas to replace the canned version.
Can I make this soup in advance?
Absolutely. The flavors deepen over time, making it even better the next day.
Is this soup spicy?
It is warmly spiced but not hot. For heat, add cayenne pepper or chili flakes.
Can I skip the immersion blender?
You can use a countertop blender. Blend the soup in batches and return it to the pot to reheat gently.
Can I substitute the carrots?
Yes, sweet potatoes or butternut squash can be used for a similar texture and sweetness.
Is this soup vegan?
Yes, all ingredients are plant-based.
What can I serve with this soup?
It pairs well with flatbread, garlic toast, or a grain-based salad like couscous or quinoa.
Can I add protein?
The chickpeas already provide protein, but you can add lentils or top with toasted seeds or nuts.
Does this freeze well?
Yes, it freezes beautifully. Just cool completely before transferring to containers.
Can I add ginger?
Yes, fresh grated ginger adds another warming layer that complements the spices nicely.
Conclusion
Creamy Moroccan-spiced carrot and chickpea soup is a nourishing blend of vibrant vegetables and aromatic spices. Easy to make, versatile, and full of wholesome ingredients, this soup brings warmth and comfort to any meal. Whether you’re meal-prepping for the week or looking for a satisfying meatless option, this flavorful soup is sure to become a staple in your kitchen.
Print
Creamy Moroccan-Spiced Carrot & Chickpea Soup
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Moroccan
- Diet: Vegan
Description
Soupe de carottes onctueuse et veloutée, infusée d’épices marocaines chaudes et d’un mélange de pois chiches pour un bol riche et protéiné. Agrémentée d’herbes fraîches et d’un filet de citron, c’est un plat nourrissant et réconfortant, idéal pour les journées fraîches.
Ingredients
- 1 cuillère à soupe d’huile d’olive
- 1 oignon moyen, haché
- 3 gousses d’ail hachées
- 1 cuillère à café de cumin moulu
- 1/2 cuillère à café de coriandre moulue
- 1/2 cuillère à café de paprika fumé
- 1/4 cuillère à café de cannelle moulue
- 1/4 cuillère à café de curcuma
- 5 grosses carottes, pelées et coupées en rondelles
- 1 boîte (15 oz) de pois chiches, égouttés et rincés
- 4 tasses de bouillon de légumes
- Sel et poivre au goût
- Jus d’1/2 citron
- Coriandre fraîche, pour la garniture
Instructions
- Dans une grande casserole, faire chauffer l’huile d’olive à feu moyen. Ajouter l’oignon haché et faire revenir 5 minutes jusqu’à ce qu’il soit tendre.
- Incorporer l’ail, le cumin, la coriandre, le paprika, la cannelle et le curcuma. Cuire 1 minute jusqu’à ce que le tout soit parfumé.
- Ajoutez les carottes, les pois chiches et le bouillon de légumes. Portez à ébullition, puis baissez le feu et laissez mijoter 20 minutes ou jusqu’à ce que les carottes soient tendres.
- Utilisez un mélangeur à immersion (ou transférez-le dans un mélangeur par lots) pour réduire la soupe en purée jusqu’à ce qu’elle soit lisse et crémeuse.
- Incorporer le jus de citron, puis assaisonner de sel et de poivre au goût.
- Versez dans des bols, décorez de coriandre hachée et servez chaud avec du pain croustillant.
Notes
- Ajustez la consistance avec du bouillon ou de l’eau supplémentaire si la soupe est trop épaisse.
- Pour plus d’onctuosité, ajoutez un peu de lait de coco avant de servir.
- Les restes se conservent bien au réfrigérateur jusqu’à 4 jours ou peuvent être congelés pour une conservation plus longue.
Nutrition
- Serving Size: 1 bowl
- Calories: 210
- Sugar: 7g
- Sodium: 520mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 8g
- Protein: 7g
- Cholesterol: 0mg
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