roasted carrot and tahini soup with spicy chickpeas

The carrot, one of the most underestimated vegetables out there!  Don’t let this ordinary, often boring veggie fool you…in just two carrots there is four times the RDA of vitamin A!  They are bursting with vitamin C and antioxidants as well.  Studies show that a high carotene intake has been linked to a decrease of cancer and cardiovascular disease.

They are also great for promoting eye health…I guess Mom was right!

Like I said before, carrots can be a bit boring.  Try this recipe and turn the plain, old carrot into a savory soup!  Adding tahini gives this soup a “creamy” texture without the cream, it’s totally dairy-free!  The spicy chickpeas add spice and crunch while the toasted sesame oil and a pinch of sea salt help bring out the flavors.

This recipe is a keeper :)

roasted carrot soup with tahini and spicy chickpeas ~vegan, gluten free, dairy free~

Roasted Carrot and Tahini Soup with Spicy Chickpeas

(makes 4 servings)

1 pound carrots, washed and cut into 1/2 inch pieces

1/2 yellow onion, diced

3-4 garlic cloves, minced

1 teaspoon lime juice

1/4 teaspoon paprika

1/4 teaspoon cumin

1/8 teaspoon red pepper flakes

1/4 cup tahini

3 cups vegetable broth

a few gluggs extra virgin olive oil

sea salt and pepper

toasted sesame oil for garnish

-Preheat oven to 400 degrees.  Toss carrots in a few tablespoons of olive oil, add a pinch of sea salt and place on a baking sheet lined with parchment paper.  Cook for 20 minutes or until carrots are tender.

-Meanwhile, add a few gluggs of olive oil to a small sauce pan.  Over medium-low heat, sauté onion and garlic until onions start to caramelize.  Add lime juice, paprika, cumin, red pepper flakes, salt and pepper and saute until fragrant.

-In a food processor, add roasted carrots, onion/garlic mixture, vegetable broth and tahini.  Blend until well pureed.  I used a vitamix and blended on the “hot soup” setting.

-Return to a  soup pot to warm.

roasted carrot soup with tahini and spicy chickpeas ~vegan, gluten free, dairy free~

For Spicy Chickpeas:

1 can garbanzo beans, rinsed and drained

a few gluggs of olive oil

1 tablespoon paprika

pinch sea salt

-Heat olive oil in a skillet over medium heat.

-Add chickpeas, paprika and sea salt.

-Cook until chickpeas start to become crispy, about 5 minutes.

roasted carrot soup with tahini and spicy chickpeas ~vegan, gluten free, dairy free~

-Garnish soup with a generous helping of spicy chickpeas, pinch of sea salt and a drizzle of toasted sesame seed oil.



  1. Pingback: Green Apple + Cranberry Sweet Potato Bake with Chorizo & Quinoa | The Connected Kitchen

  2. healthyhohme   •  

    That sounds like an amazing combination! A definite must try!
    Thank you!

  3. Shanna Koenigsdorf Ward   •  

    I love the tahini and spices – and that you roasted the carrots. NICE.

  4. saramcscott   •  

    I made this soup using half of a fresh hot pepper instead of the chili flakes, and it was delicious! The soup came out lighter than I thought, and I look forward to making the crispy, spicy chickpeas for other soups and dishes. An autumn delight!

    • beginwithinnutrition   •  

      I’m so glad you tried it and liked it! The crispy chickpeas are addictive! Sometimes I make two batches because they disappear so fast!

  5. Pingback: Cardio Health = Egg Whites + Greens | figswithbenefits

Leave a Reply to beginwithinnutrition Cancel reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>