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.


sweet potato, carrot and rosemary soup

I had a refrigerator full of veggies and needed to use them quick!

So, I chopped, simmered, added fresh herbs, blended in the vitamix and taa-da… a simple and savory sweet potato soup was created!

The creaminess comes from cannellini beans making this soup completely vegan!

sweet potato, carrot and rosemary soup ~vegan, gluten free~

Sweet Potato, Carrot and Rosemary Soup

a few gluggs of extra virgin olive oil

1/2 yellow onion, chopped

3 large cloves of garlic, minced (or 4 smaller ones)

4 cups vegetable stock

2 cups water

2 cups sweet potato, chopped

1 cup zucchini, chopped

1 cup carrots, chopped

1 can cannellini beans, drained and rinsed

1 sprig of fresh rosemary (~1 tablespoon)

1/2 teaspoon sea salt

a few grinds of the pepper mill

sweet potato, carrot and rosemary soup ~vegan, gluten free~

-In a large soup pot, add olive oil and onion.  Saute until translucent.  Add garlic and sauté until fragrant.

-Add stock, water, sweet potatoes, carrots, zucchini, rosemary, salt and pepper.  Bring to a boil, reduce heat and simmer until vegetables are tender.

-Remove from heat and add canellini beans.

-Add to a food processor or blender and puree until smooth.


I added a pinch of fresh rosemary and black cyprus sea flakes for garnish.

(my sister-in-law bought me the sea flakes from a cute little shop in Chatham called Sea Salt and Pepper.  I wanted everything in this store!)

You could also add a drizzle of rosemary infused olive oil,  roasted pepitas or red pepper flakes for heat!

crock pot black bean and quinoa soup

I am happy to say a dear friend of mine is back from summer vacation!

My crock pot!

Oh, how I’ve missed you!

 I love how you can throw a bunch of ingredients in it, turn it on and forget about it!  Nothing is better than walking into the house after a long day and having a warm meal ready and waiting for you!

A few weeks ago I saw a crock pot recipe floating around Pinterest for black bean soup with quinoa and I have been craving it ever since!  I didn’t have all the ingredients, so winged it a little….ok, a lot!  The original recipe called for dried chipotle peppers and coriander powder, which I didn’t have.  This soup was wonderful without, but I bet both ingredients would taste great!  I cut back on the amount of bell pepper because I don’t like cooked peppers all that much!  I also added carrots to up the veggie content.  I loved how the cinnamon stick created a rich flavor…it really spiced it up!

black bean and quinoa soup ~vegan, gluten free~ Healthy crock pot recipe!

Crock Pot Black Bean and Quinoa Soup

1 pound of dried black beans, rinsed and picked over

2/3 cup uncooked quinoa

1 14.5 ounce can of diced tomatoes

2 carrots, chopped

1/2 red onion, diced

3 cloves garlic, minced

1/2 red bell pepper, diced

1 dried cinnamon stick

1-2 teaspoons chili powder (depending on your “hot” tolerance!)

1 teaspoon cumin

4 cups low sodium vegetable broth

3 cups water

sea salt and pepper to taste

fresh cilantro

sliced avocado

-Throw all the ingredients in the crock pot.

-Cook on low for 6-8 hours on or high for 4-5 hours (until beans are tender).

-Top with cilantro and sliced avocado.


Could it be any easier???

black bean and quinoa soup ~vegan, gluten free~ Healthy crock pot recipe!