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Organic Carrot and Chickpea Soup

  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves


NUTRITIONAL INFORMATION

 

Amount per serving

Energy (kcal)

1470kcal

Energy (kJ)

6155kJ

Protein (g)

61.0g

Carbohydrate incl. fibre (g)

196.6g

Carbohydrate excl. fibre (g)

142.7g

Sugar (g)

46.9g

Fibre (g)

53.9g

Fat (g)

53.5g

Saturated fat (g)

18.1g

Unsaturated fat (g)

24.3g

Monounsaturated fat (g)

14.9g

Polyunsaturated fat (g)

9.4g

Trans fat (g)

0.0g

Cholesterol (mg)

64mg

Sodium (mg)

963mg

Salt (g)

2.41g

Vitamin A (IU)

28916IU

Vitamin C (mg)

24.8mg

Calcium (mg)

515mg

Iron (mg)

19.25mg

Potassium (mg)

3258mg

Total

4410kcal

18464kJ

183.1g

589.7g

428.1g

140.6g

161.6g

160.5g

54.4g

72.9g

44.7g

28.2g

0.0g

191mg

2890mg

7.22g

86749IU

74.5mg

1546mg

57.76mg

9775mg


  • 1 Cook the onion, chilli flakes and olive oil in a large saucepan over medium heat. Add the carrots and cook for a few minutes.
  • 2 Add the carrots and cook for a few minutes.
  • 3 Pour in the coconut milk and vegetable stock. Stir well and cook for ten minutes.
  • 4 Add the drained chickpeas. Stir for a few more minutes.
  • 5 Take the saucepan off the heat and blitz the soup into a purée using a food processor or blender.
  • 6 Serve in bowls, with a dollop of cream and garnished with pumpkin seeds and crunchy chickpeas.
  • 7 To make the crunchy chickpeas, preheat the oven to 200°C Fan and line a tray with baking paper.
  • 8 Put the chickpeas into a bowl and coat with the olive oil, salt, pepper and spices.
  • 9 Spread the chickpeas out on the lined oven tray. Roast for 15-17 minutes or until the chickpeas look crunchy.