Creamy Carrot and Chickpea Soup With Kale
This Carrot and Chickpea Soup with Kale is such an easy, hearty, and delicious soup! Chickpeas are roasted in the oven and then some are blended up with the carrots in a blender. Then cooked kale and roasted chickpeas are added for texture. It’s a lunch, an appetizer or dinner!
This is about to become your new favorite make-ahead soup! This Carrot Chickpea Soup with Kale has roasted chickpeas, onions, and thyme blended up with the carrots for a super creamy consistency. Then cooked kale is added and chopped roasted chickpeas sprinkled on top for texture. The carrots give this slightly sweet flavor and creaminess to the soup, while the Chickpeas give it more depth and thicken it up. The thyme brings a gentle earthy and lemony flavor to the dish that blends so beautifully with the carrots for an addictive taste. Finally, the kale gives you texture, something to chew on and brings another hearty layer to this amazing soup!
This Carrot and Chickpea Soup Recipe is so EASY!
Carrot Chickpea Soup is great as a starter, but hearty enough to be a meal. It’s a vegetarian delight, but will also satisfy any meat-eater! You can double or even triple this carrot soup recipe and prep it ahead for lunches for the week or freeze for a later date when you need a quick reheat dinner to turn to! If you love carrot soup, try my latest Golden Carrot Ginger Soup Recipe with Smoked Ham!
Time Saving Prep-Ahead Steps For You Carrot And Chickpea Soup
The first thing you want to do is to get the chickpeas roasting in a 400 degrees F oven for 25 minutes. I like to line a baking sheet with parchment or aluminum foil for easy clean up later. After draining, rinsing, then patting the chickpeas dry, place them on the lined baking sheet. Drizzle with Olive oil and sprinkle with salt & pepper.
Toss to coat each chickpea with seasoning and then spread them out into an even layer so that they are not touching and can really crist up.
When they come out, they are crispy on the outside, still soft and chewy on the inside and they take on an even deeper roasted flavor.
Next we will sautee the Kale first in the same pan as the soup, so slice the kale and then add it to the pot with a drizzle of olive oil, and a dash of salt and pepper. Stir the Kale around as you cook it for just 2-3 minutes until the kale is wilted. You want to maintain the beautiful green color and fresh flavor. Remove the Kale and set aside for adding back in the soup later.
Cooking the Final Soup
The star of this soup is of course, the carrots. I recommend buying whole carrots vs. using baby carrots as the whole carrots are sweeter and fresher – and therefore, have better flavor – when you peel them and cut them yourself. Simply dice them into roughly the same size so that they cook at the same rate.
Next come the onions.
TIP: If you worry about getting pieces of slightly crunchy onion in your soup even after it’s blended, USE FROZEN ONIONS! When they cook, they have more water content from being frozen, so they cook very soft right from the start, but still give you all the flavor. Just be sure to cook off any excess water in recipes.
You can buy frozen onions, but I like to make my own, because it’s cheaper and so easy. Simply dice the onion the day before and place it in a freezer bag in the freezer overnight.
Add the carrots, onions, and thyme to a medium to large pot over medium heat that you have coated with a little olive oil. Lightly season with salt and pepper. Stir them and cook for about 5 minutes until starting to soften.
Then add the vegetable broth and then bring to a boil. Reduce to a low simmer, cover, and cook for 10 minutes. Remove from the heat and remove cover to let cool for a few minutes before adding it to the blender.
Now add ¾ of the roasted and crisped chickpeas into the blender, then pour the soup into the blender and pulse to start to combine then blend until smooth. You can also use an immersion blender and simply blend the soup right in the pot you cooked everything.
Pour the soup back in the pot and turn the heat on low. Add in the cooked Kale and mix to combine.
Serve in bowls and garnish with chopped roasted chickpeas.
Carrot and Chickpea Soup Recipe FAQs
What can I add to give this carrot soup some spice or heat?
If you’re looking for a kick in this soup, you can add ½ teaspoon or more to taste of red pepper flakes, cayenne pepper, or even jalapeno peppers. You can also add ¼ to ½ teaspoon ground nutmeg for just a touch of warmth vs. heat. If you want to go with a fresh pepper, like jalapenos, add them in with the onions so they are pureed in the blender. However, if you are adding a dried spice, you can add a pinch at the very end a little at a time until it reaches your desired heat level.
Is this carrot soup Gluten Free?
Yes, this soup is gluten free if made exactly as indicated in the recipe. There is no flour or other gluten product used to thicken the soup. Chickpeas and carrots blended together create the creamy consistency of this delicious soup!
Is this recipe dairy free?
Yes, there is no dairy needed in this recipe to get a beautifully creamy texture! No milk, coconut milk, or any similar ingredient needed!
Can I replace the onions or eliminate?
Yes, if onions are not your thing, then you can certainly eliminate them and replace with other aromatics, such as garlic, scallions, or chives. I will say that if you just don’t like the taste of crunchy onions, then rest assured, the onions in this recipe are completely blended into the carrots and chickpeas. That means that from a texture standpoint, they are totally smooth and undetectable expect for the delicious flavor they impart.
Can I substitute fresh Spinach for the Kale in this Creamy Carrot Soup?
If you want a substitute for the kale, you can use fresh baby spinach. However, for Baby spinach, you will not need to cook it in advance. Instead you can simply add it to the soup in Step 9. Bring the soup to a simmer to cook the spinach down into the soup for just a few minutes. There you have a Carrot, Chickpea, Spinach Soup!
What can I do with extra fresh carrots?
I would just add them to the soup! Carrots go into so many soup recipes and casseroles. I love carrots in this Chunky Chicken and Veggie Soup. You can also make the carrots the star of a side dish by with this Roasted Carrot recipe. If you have any leftovers, you can freeze it and save it for later! (see the next question).
Can I freeze this Carrot and Chickpea Soup?
Yes, this soup can be frozen for up to 6 months. The best way to freeze it is to portion it out into 1, 2, or 4 servings. Then pour it into a freezer bag and freeze it flat. Once flat frozen, it can be easily stored by stacking it like a book. To reheat it, you can either thaw it in the refrigerator overnight or run it under cool water to loosen it up, then break it into pieces to add to a pot. Cover the pot and reheat on medium-low heat.
What are some good toppings or garnishes for this Carrot Soup?
Some delicious toppings or garnishes for this Carrot and Chickpea Soup are some extra crispy chickpeas for texture. You can add a dollop of sour cream for cool, fresh creaminess. A drizzle of extra virgin olive oil adds a finishing fruity flavor. And finally, fresh parsley adds a pop of color.
What can I serve with this carrot soup?
This carrot soup is definitely hearty enough to be a meal, but here are a few ideas of things to serve with it. A simple salad is always great with soup and I love this Herb Parmesan Crisps and Shallot Vinaigrette Salad. I also love a good quinoa salad! Try this Veggie Quinoa Salad with Creamy Lemon Dressing.
If you prefer the grilled cheese route with this soup, try my Spinach Artichoke Chicken Stuffed Pitas!
ENJOY! 😍 Carrie
Creamy Carrot and Chickpea Soup With Kale
- 2 cups Carrots diced
- 1/2 cup Yellow onion diced
- 1 Tablespoon Fresh thyme or 1 teaspoon dried thyme
- 1 1/2 Tablespoons Extra Virgin Olive Oil
- 32 ounces Vegetable broth
- 1 can Chickpeas (15 ounces)
- 2 cups Kale, cut into strips and loosely packed
- Salt and pepper to taste
- Preheat oven to 400 degrees F. Line a baking sheet with parchment or aluminum foil for easy clean up later.
- Drain the chickpeas and rinse with cold water. Pat dry with paper towel and place on the lined baking sheet. Drizzle with Olive oil and sprinkle with salt & pepper. Toss to coat each chickpea with seasoning. Place in preheated oven and roast for 25 minutes.
- Dice carrots and onion. Finely slice Kale into thin strips.
- Heat a medium pot and add 1 teaspoon olive oil and the Kale with a dash of salt and pepper. Cook stirring constantly for just 2-3 minutes until Kale is wilted. Remove from pot and set aside.
- To the same pot, add another 1 Tbls olive oil, then add the carrots, thyme, onions, and a pinch of salt and pepper. Sauté for 5 minutes stirring every so often, until slightly soft and onions are slightly translucent.
- Remove the chickpeas from the oven. Add half of the chickpeas to the pot with the carrots. Rough chop the remaining roasted chickpeas for garnish later.
- Add the vegetable broth to the carrots and bring to a boil. Reduce to a simmer and cover for 10 minutes to steam until soft. Remove from heat and let start to cool.
- When the carrot soup is cooled a bit, pour it into a blender and blend until you get a smooth creamy consistency.
- Pour the carrot soup from the blender back into the pot and bring back to a low simmer. Add the cooked kale and mix to combine.
- Serve the soup in a large bowl and garnish with roasted chickpeas.
- Serve Enjoy!