To make this roasted carrot soup, we roasted the vegetables instead of boiling them to give the soup that delicious sweet caramelized taste you get from roasted vegetables. It also gives the soup a grainier and heartier texture.


To top it off we made spicy chickpea croutons which add some protein to the soup, allowing it to act as a stand-alone meal. The chickpea croutons also make a delicious snack or addition to salads.


Roasted Carrot Soup with Spicy Chickpea Croutons

Vegan | gluten free | no added sugar | nut free |
This Roasted carrots soup is made by roasting carrots, potatoes and onions to give them a sweet caramelized taste. Cumin and cayenne pepper add some spiciness to the soup. We like topping them with roasted chickpea croutons which are simple to make and turn this soup into a more filling meal. You can also eat the chickpea croutons alone or add them into salads.
Course: Mains
Dietary: Gluten Free, No Added Sugar, Vegan, Wheat Free
Servings: 6



  • 15 medium carrots (1 bunch)
  • 2 medium yellow onions
  • 3 medium potatoes
  • 3 garlic cloves minced
  • 2 tbsp olive oil
  • 1/2 tsp Salt plus more to taste
  • 1/2 tsp ground black pepper plus more to taste
  • 6 cups boiling water
  • 2 tsp tumeric
  • 1/2 tsp cayenne
  • 1 tsp paprika

Chickpea Croutons

  • 1 can chickpeas
  • 1 tsp olive oil
  • 1 tsp paprika
  • 1/2 tsp cumin
  • 1/4 tsp cayenne pepper
  • 1/2 tsp Salt

You will also need

  • food processor or blender



  • Preheat the oven to 200°C
  • Peel and chop the carrots, onions and potatoes and place on a baking sheet
  • Drizzle olive oil and sprinkle minced garlic, salt and pepper over the vegetables and toss to combine.
  • Roast for 30-40 minutes, until vegetables are tender and golden brown. Remove from oven and allow to cool slightly
  • When the vegetables are cool, blend them in a food processor until completely smooth.
  • Pour the blended soup into a large pot. Add boiling water and spices. Mix well and season to taste (if you want the soup to be smoother, you can blend again after adding the water)

Chickpea Croutons

  • Preheat the oven to 200°C
  • To make the croutons, rinse and drain the chickpeas. Spread the chickpeas on a clean towel and pat them dry. Place them in a small bowl.
  • Drizzle oil and spices, mixing them into the chickpeas until they are coated and spread chickpeas evenly on a lined baking tray.
  • Roast for 25-30 minutes until golden and crisp, removing from oven every so often to stir occasionally.
  • Remove and let cool (they will crisp up more as they cool)
  • Serve soup with a handful of croutons.


This soup freezes well. Store in individual ziplocks for easy access single serve meals.
Nutrition per serving: 257 calories | 46g carbs (11g sugar) | 6g protein | 7g fat |


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Recipe Rating

  • Greg Judin
    July, 14, 2016

    This might just be the best soup I have ever tasted… though I did modify the recipe slightly, as follows:
    – substituted potato for parsnip, and roasted this too
    – added a turnip, also roasted
    – used leek instead of onion

    Simply phenomenal – and a good lunch for a day on which I ran 20km, thanks to the anti-inflammatory properties of turmeric.

    • Zissy Lewin
      July, 14, 2016

      Thank you Greg! Love the changes, I’m going to try them next time I make it!!

      • Greg Judin
        July, 14, 2016

        Great! Oh, and because I am on a HFHCHP diet (yes, that’s high fat, carb and protein!) I added some noodles for good measure too 😉

        • Zissy Lewin
          July, 27, 2016

          I like the sound of that diet 🙂