Roasted Carrot and Tahini Soup with Spicy Chickpeas, Vegan and Gluten-Free

The best recipe for Roasted Carrot and Tahini Soup with Spicy Chickpeas
roasted carrot and tahini soup with spicy chickpeas vegan gluten free best recipe

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 and tahini soup with spicy chickpeas vegan gluten free best recipe
Print

Roasted Carrot and Tahini Soup with Spicy Chickpeas

The best recipe for Roasted Carrot and Tahini Soup with Spicy Chickpeas
Course Main Meal, Side Dish, Soup
Cuisine American, Gluten Free, Vegan
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4
Calories 159kcal
Cost $

Ingredients

  • 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
  • For Spicy Chickpeas:
  • 1 can garbanzo beans rinsed and drained
  • a few gluggs of olive oil
  • 1 tablespoon paprika
  • pinch sea salt
How many Ounces Are in a Cup?
How many Grams are in a Cup?

Instructions

  • 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.
  • For Spicy Chickpeas:
  • 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.
  • Garnish soup with a generous helping of spicy chickpeas, pinch of sea salt and a drizzle of toasted sesame seed oil.
  • Enjoy 🙂

Nutrition

Calories: 159kcal | Carbohydrates: 20g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 822mg | Potassium: 509mg | Fiber: 5g | Sugar: 8g | Vitamin A: 20275IU | Vitamin C: 9mg | Calcium: 72mg | Iron: 2mg
Cristina C. RD LDN
Follow me!

Leave a Comment

Recipe Rating