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dairy free chickpea soup with carrots healthy vegan carrot soup with garbanzo beans recipe creamy blended soups non dairy high protein

Carrot Chickpea Soup

Kelly Jensen
This Carrot Chickpea Soup recipe is hearty, 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 1 vote
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Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Course Soup
Cuisine American, French
Servings 6 servings
Calories 189 kcal

Equipment

  • Dutch Oven, or heavy lidded pot

Ingredients
  

  • 1 tablespoon olive oil
  • 1 sweet onion sliced
  • 4 stalks celery
  • 6 carrots chopped
  • 2 14-ounce cans No-Salt-Added 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

Calories: 189kcalCarbohydrates: 8gProtein: 6gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 240mgPotassium: 235mgFiber: 2gSugar: 4gVitamin A: 10230IUVitamin C: 5mgCalcium: 39mgIron: 1mg
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