Spiced Carrot & Chickpea Soup with Sunflower Seeds

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This hearty vegetarian soup is tasty served either warm or chilled as a unique first course.  A quick sauté of yellow onion, garlic, bright orange carrots, and buttery chickpeas, all flavored with ground cumin and coriander for a nice Morroccan flair.  The mixture is then cooked in either chicken or vegetable stock until tender, and blended with your immersion blender until thick and smooth.  For that added crunch that we all love, I finish off this cream-free yet rich soup with a sprinkling of sunflower seeds.

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(To view this recipe, click on the blue title of the blog post above*)

Spiced Carrot & Chickpea Soup with Sunflower Seeds

  • Prep time:
  • Cook time:
  • Total time:
  • Yield: 6-8
  • Difficulty: easy
  • Recipe type: Soup

Ingredients:

  • 1 Tablespoon extra virgin olive oil
  • 1 yellow onion, diced
  • 2 garlic cloves, minced
  • 1 lb. carrots, scrubbed and cut into ½-inch rounds
  • 1 (14.5 oz.) can chickpeas, drained and rinsed
  • Salt and pepper
  • 1 teaspoons ground cumin
  • ½ teaspoon ground coriander
  • 6 cups vegetable or chicken stock
  • Roasted and salted sunflower seeds, for garnish

Directions:

  1. Heat the oil in a large Dutch oven over medium heat. Add the prepared onion, garlic and carrots. Season with 1 teaspoon salt and a big grinding of black pepper. Sauté for 5-7 minutes, or until the onions are tender. Add in the chickpeas, spices, and broth.
  2. Bring the mixture to a boil and then reduce the heat and simmer the soup for approximately 15-20 minutes, or until the carrots are tender. Puree with your immersion blender until smooth. Adjust seasonings if necessary.
  3. Serve warm with a sprinkling of sunflower seeds.

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