Carrot Chickpea Soup Recipe
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Jump to RecipeThis carrot chickpea soup recipe is hearty, filling, flavorful, and packed with plant protein. Made with garbanzo beans, carrots, onions, and French spices, this soup is easy to prep!
A perfect easy recipe for soup season, this simple soup has fantastic flavor! Below are instructions for how to make this recipe on the stove pot, and also in a pressure cooker like an Instant Pot. Serve with garlic knots and a fresh side salad for an easy meal.
I love a bright, creamy, flavorful, hearty plant-based soup – and this recipe hits all the marks. Its velvety and creamy, and surprisingly hearty for a pureed soup. The garbanzo beans and the carrots are the absolute stars of this simple dish.
I’m a total soup lover, I make soup for lunch every week! I love that its super easy to meal prep, and I enjoy coming up with new ways to enjoy pantry staples like chickpeas, beans, rice, and pasta. Chunky, hearty soups are my go-to but wanted to try something a little more creamy and this chickpea and carrot soup was born!
I love the French flavors in this soup- Herbes de Provence is one of my favorite spice blends (a mix of thyme, rosemary, savory, marjoram, and oregano) I use it in tons of recipes. Its the star of my Coconut Cream of Mushroom soup and our weeknight favorite Roasted Root Vegetables with Lemon Caper Vinaigrette.
This Carrot Chickpea Soup Recipe Is:
- Rich
- Hearty
- Packed with Flavor
- Made with whole, simple ingredients (and some pantry staples!)
- Creamy and velvety
- Filling until dinner
- Vegan and Gluten-Free
What’s In This Chickpea Carrot Soup?
Be sure to visit the recipe card below for full ingredient amounts and recipe instructions!
- Carrots, Onion, Celery, Garlic
- No Salt Added Chickpeas: one of my favorite pantry staple ingredients! You can use canned chickpeas (I’d highly recommend a low sodium or no salt version).
- Vegetable Stock
- Bay Leaves: a great addition to this dish, I always add bay leaves to my soups! When I used to live in California I had bay laurel trees in my backyard and would collect the dried leaves and cook with them. Always a great flavor addition to soups!
- Herbes De Provence: give this dish a sophisticated flavor and a little je ne sais qua! Herbs de Provence is a French spice blend of thyme, rosemary, savory, marjoram, and sage. It’s probably THE most used spice in my kitchen.
- Salt: I use pink Himalayan sea salt in all my recipes.
- Tellicherry Pepper
- Coconut Milk: to stir in for a silky finish. I like a full-fat coconut cream, which makes this soup really #extra! If you eat dairy you can also add a dollop of crème fraiche or Greek yogurt instead.
Quick Cooking Soups Anytime
I’ve been cooking tons of pantry staple recipes lately, and have stocked way up on chickpeas. They are an amazing source of plant protein and are packed with flavor. I also love that canned chickpeas are so inexpensive, great to make soup recipes with anytime.
This soup is quick to make, and easy to meal prep for a week of lunches or dinners.
Easy Chickpea Meal Prep Recipes
This carrot chickpea soup is the perfect recipe for easy homemade meal prep. I am a huge fan of meal prepping, batch cooking, and making recipes ahead. I love the convenience of cooking once and being able to enjoy delicious homemade meals during the week when I don’t have time.
Browse our favorite tried & true meal prep recipes. With just a little planning and prep, you can have a week’s worth of recipes ready in the time it would take to make one portion. Just batch cook, divide into individual containers, and place in the fridge or freezer for later!
How Do I Make This Carrot and Chickpea Soup?
Stove Top Instructions
- In a Dutch oven, heat the olive oil over low heat. Add the onion and sauté on low for 7 or 8 minutes until the onions begin to soften.
- Add the carrots, celery, canned chickpeas, bay leaves, Herbes De Provence, and Vegetable stock and bring to a boil. Reduce heat to low and simmer the soup for 30 minutes until the vegetables are cooked through and the carrots soften.
- Remove bay leaves, and with an immersion blender, blend the soup until it is completely smooth. If you don’t have an immersion blender, then puree small batches in a normal blender.
- Serve warm with a dollop of coconut milk, cashew cream, or Crème Fraiche and a sprinkle of fresh black tellicherry pepper.
Instant Pot Instructions
- Add all ingredients except the coconut milk to your Instant Pot or Pressure Cooker, but used 1 cup of dried chickpeas instead of canned. Seal lid and cook on Pressure Cook or Manual mode for 40 minutes.
- Quick release the steam, discard the bay leaves, and blend the soup.
- Serve warm with a dollop of coconut milk, cashew cream, or Crème Fraiche and a sprinkle of fresh black tellicherry pepper.
Dietary Modifications
While this soup is naturally vegan and gluten-free, you can easily make this oil free by substituting the olive oil for more vegetable stock.
If you aren’t vegan and you eat dairy, you can skip the coconut cream or cashew cream garnish and stir in crème fraiche or Greek yogurt.
More Hearty Vegan Soup Recipes You’ll Love!
Coconut Milk Cream of Mushroom Soup (Vegan, Gluten Free, Dairy Free)
Mango Black Bean Chili (Vegan, Gluten Free, Dairy Free)
Instant Pot Split Pea Soup with Sweet Potato (Vegan, GF, Whole30)
Mason Jar Instant Ramen Noodle Soup (Vegan, Low Sodium, Gluten-Free)
Low Sodium Chicken Soup with Vegetables
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Carrot Chickpea Soup
Equipment
- Dutch Oven, or heavy lidded pot
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 sweet onion sliced
- 4 stalks celery
- 6 carrots chopped
- 2 14-ounce cans chickpeas
- 10 cups Vegetable Stock
- 2 bay leaves
- 1 tablespoon Herbes de Provence
- 1/2 teaspoon Sea Salt
- Black Pepper
- Coconut Cream or Cashew Cream to garnish
Instructions
Stove Top Instructions
- In a Dutch oven, heat the olive oil over low heat. Add the onion and sauté on low for 7 or 8 minutes until the onions begin to soften.
- Add the carrots, celery, canned chickpeas, bay leaves, Herbes De Provence, and Vegetable stock and bring to a boil. Reduce heat to low and simmer the soup for 30 minutes until the vegetables are cooked through and the carrots soften.
- Remove bay leaves, and with an immersion blender, blend the soup until it is completely smooth. If you don’t have an immersion blender, then puree small batches in a normal blender.
- Serve warm with a dollop of coconut milk, cashew cream, or Crème Fraiche and a sprinkle of fresh black tellicherry pepper.
Instant Pot Instructions
- Add all ingredients except the coconut milk to your Instant Pot or Pressure Cooker, but used 1 cup of dried chickpeas instead of canned. Seal lid and cook on Pressure Cook or Manual mode for 40 minutes.
- Quick release the steam, discard the bay leaves, and blend the soup.
- Serve warm with a dollop of coconut milk, cashew cream, or Crème Fraiche and a sprinkle of fresh black tellicherry pepper.
Nutrition
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