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Carrot Chickpea Soup Recipe (Vegan, Gluten Free)

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This Carrot Chickpea Soup recipe is healthy, filling, and packed with tons of plant protein. Made with garbanzos, carrots, onions, and French spices, this soup is easy to meal prep! Vegan, gluten free, and high protein.

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.
 
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This post may contain affiliate links. As an Amazon Associate I may earn from qualifying purchases, at no additional cost to you. Thank you for supporting the brands that support The Herbeevore and our beehives!

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

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What’s In This Chickpea Carrot Soup?

  • Carrots, Onion, Celery, Garlic – I get all the fresh produce for my recipes from my garden and from Misfits Market – they sell all organic produce at a super discounted price, and it’s purchased direct from the farmers. We get Misfit Market boxes every other week and love picking out our favorite seasonal produce for delivery.  You can get $10 off your first $30 box by clicking here!If you think organic produce is too expensive… think again, and give Misfits Market a look!

 

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.

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Pantry Chickpea Soup Recipes for the WIN!

As you can see from the ingredients list, this is a pretty simple recipe that requires a few pantry staple spices, chickpeas, and produce.  I always always always have a stash of carrots, onions, and garlic in our fridge.  No matter what I plan to make for the week, I always keep those 3 vegetables on hand.  They last a long time in the fridge, go great in almost any meal, and are inexpensive to buy in bulk. My list of 125 Top Vegan Pantry Staple Ingredients & Recipes has some great ideas to cook with what is in your cupboards.

Easy Chickpea Meal Prep Recipes

This carrot chickpea soup is the perfect recipe for healthy 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 healthy homemade meals during the week when I don’t have time. There’s a whole section of TheHerbeevore.com dedicated to my 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!  I also made a list of my favorite meal prep products on Amazon that I use weekly. They make cooking easy peasy.

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How Do I Make This Carrot and Chickpea Soup?

Stove Top Instructions

  1. 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.
  2. 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.
  3. 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.
  4. Serve warm with a dollop of coconut milk, cashew cream, or Crème Fraiche and a sprinkle of fresh black tellicherry pepper.

Instant Pot Instructions

  1. 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. 
  2. Quick release the steam, discard the bay leaves, and blend the soup.
  3. 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)

Vegan Ribolitta; Tuscan Kale and White Bean Soup (Vegan, GF Option)

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Get the Same Ingredients I Used for this Chickpea Soup with Carrots Recipe

I get all the fresh produce for my recipes from my garden and from Misfits Market – they sell all organic produce at a super discounted price, and it’s purchased direct from the farmers. We get Misfit Market boxes every other week and love picking out our favorite seasonal produce for delivery.  You can get $10 off your first $30 box by clicking here! 

If you think organic produce is too expensive… think again, and give Misfits Market a look!

As always, if you make this carrot chickpea soup (vegan & gluten free) be sure to leave me a comment, rate this recipe, and tag me on Instagram so I can feature you.  I love seeing all your photos of my recipe recreations!

And let’s stay in touch – make sure to sign up for my newsletter to get healthy recipes delivered fresh to your inbox! And don’t forget to follow over on Pinterest, Instagram , & Twitter– I’d love to connect with you there! 

 

 

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Carrot Chickpea Soup

The Herbeevore
This Carrot Chickpea Soup recipe is healthy, filling, and packed with tons of plant protein. Made with garbanzo beans, carrots, onions, and French spices, this soup is easy to meal prep! Vegan, gluten free, and high protein.
5 from 2 votes
Prep Time 5 mins
Cook Time 40 mins
Total Time 45 mins
Course Soup
Cuisine American, French
Servings 6 servings
Calories 189 kcal

Equipment

  • Dutch Oven, or heavy lidded pot

Ingredients
  

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.

Notes

Save Money on Organic Produce!
I get all the fresh produce for my recipes from my garden and from Misfits Market - they sell all organic produce at a super discounted price, and it’s purchased direct from the farmers. We get Misfit Market boxes every other week and love picking out our favorite seasonal produce for delivery.  You can get $10 off your first box by clicking here! 
If you think organic produce is too expensive... think again, and give Misfits Market a look!

Nutrition

Calories: 189kcalCarbohydrates: 8gProtein: 6gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 240mgPotassium: 235mgFiber: 2gSugar: 4gVitamin A: 10230IUVitamin C: 5mgCalcium: 39mgIron: 1mg
Keyword carrot and chickpea soup, carrot chickpea soup recipe, carrot soup with chickpeas, chickpea and carrot soup, chickpea soup with carrots, creamy chickpea soup, vegan gluten free chickpea soup
Did You Make This Recipe?Tag me @theherbeevore in your photo on Instagram and I'll feature you in my stories!

This post may contain affiliate links. As an Amazon Associate I may earn from qualifying purchases, at no additional cost to you. Thank you for supporting the brands that support The Herbeevore and our beehives!

Posted in American, Dairy Free, Gluten Free, High Protein, Lunches, Meal Prep, Nut Free, Soups, The Herbeevore Recipes, Vegan Recipes, Vegetarian Recipes, Winter Recipes

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