Roasted Carrot Soup with Chickpea Croutons (Healthy, Budget Eats)
A nutritious, budget-friendly roasted carrot soup, enhanced with chickpea croutons for added crunch and protein. Perfect for a wholesome meal.
Servings
Ingredients
- 1 kg carrots
- 2 yellow onions
- 3 cups cooked chickpeas
- 1.5 tbsp ground cumin
- 1 tsp ground ginger
- 1 tsp smoked paprika
- 3 tbsp olive oil
- 2.5 cups soy milk
- 2 tsp vegetable stock powder
- ¼ cup oats
- 2 cups water
- sea salt flakes to taste
- 2 tbsp pepita seeds
Instructions
- Preheat the oven to 400 degrees F (200 C). Wash and roughly chop the carrots. Peel and quarter the onions. Add the carrots and onions to an oven-safe dish. Drizzle with 1.5 tbsp olive oil and 1 tbsp cumin, mix until thoroughly combined. Cook in the oven for 30 minutes.
- For the chickpea croutons, mix the chickpeas, 1.5 tbsp olive oil, 0.5 tbsp cumin, smoked paprika and a dash of salt. Cook in the oven for 30 minutes.
- To a blender, add the roasted carrots, onions (and juices), soy milk, vegetable stock powder, ground ginger and oats. Blend until perfectly smooth.
- Transfer the blended mixture to a large pot, and add 2 cups of water. Simmer for 10 minutes, covered on low heat. Adjust salt to taste (this will mainly depend on the stock powder you used).
- Serve the soup in a bowl and top with the chickpea croutons. If saving some for later, keep the chickpea and soup separately to preserve crunchiness. Enjoy!
Video
Nutritional Information - Per Serving
Calories 555kcal | Carbohydrates 78g | Protein 22g | Fat 20g | Sodium 391mg | Fiber 20g | Vitamin A 2090IU | Vitamin C 21mg | Calcium 214mg | Iron 6mg