• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

The Endless MealĀ®

Healthier Recipes for Busy People

Search
Main Menu
  • Browse All Recipes
  • By Course
    • Breakfast
    • Lunch
    • Dinner
    • Dessert
    • Side Dishes
    • Appetizers
    • Soup
    • Salads
    • Drinks
  • By Method
    • Slow Cooker
    • Grilling
    • Oven
    • Stovetop
    • Sheet Pan
    • Casserole
  • By Diet
    • Gluten Free
    • Vegetarian
    • Paleo
    • Vegan
    • Refined Sugar Free
    • Whole30
    • Low Carb
  • By Cuisine
    • Asian
    • Indian
    • Mediterranean
    • Mexican & Southwest
    • North American
    • Thai
  • By Protein
    • Beef
    • Chicken
    • Pork
    • Lamb
    • Turkey
    • Seafood
    • Meatless
  • By Holiday
    • Valentine's Day
    • St. Patrick's Day
    • Easter
    • Cinco de Mayo
    • Halloween
    • Thanksgiving
    • Christmas
  • By Season
    • Spring
    • Summer
    • Autumn
    • Winter
Start Here
About
Cookbook
Instagram
Facebook
Pinterest
Youtube
  • Recipes
  • Dinners
  • Cookbook
  • About
  • Start Here
Home
Roasted Carrot Soup with chickpea croutons in a bowl

Creamy Roasted Carrot Soup with Crispy Chickpea Croutons

5 stars (56 ratings)
6 Comments
Jump to Recipe
Gluten Free Gluten Free

This post may contain affiliate links. Please read our disclosure policy.

This roasted carrot soup is perfectly creamy and filled with complex flavors. It's roasted carrots and onions, tahini, ginger, and cumin blended until smooth then topped with crispy chickpeas. It's simple to make, perfect for freezing, and it's ready in under an hour!

If you're looking for a new way to cook with carrots, try our carrot top pesto with oven roasted carrots and creamy carrot pasta sauce.

a spoon scooping some Roasted Carrot Soup  out of a bowl

If you've been staring at a bag of carrots in your fridge wondering what to do with them, here's your sign! This cozy carrot soup recipe is perfect for cooler temperature days. It's hearty, jam-packed with nutrition, and full of flavor.

To make it, we simply roast the carrots and onions in the oven to bring out their sweetness and flavor. Add them to your blender along with the other soup ingredients, then warm it up on the stove. Top each bowl with some crispy chickpea croutons, and a few fresh pepper grinds, and serve!

It's gluten-free, easy to make vegan, and perfect for meal prepping. Make a big batch, eat some for dinner, and freeze the rest for quick lunches or weeknight meals.

crispy chickpea croutons on top of Roasted Carrot Soup in a bowl

Roasted carrot soup ingredients

Here's what you'll need to make this creamy roasted carrot soup:

  • Carrots – the humble carrot is the star ingredient in this soup, and roasting them brings out their sweetness and flavor.
  • Onion – roast them along with the carrots for a sweet caramelized flavor.
  • Olive oil – or another neutral oil for roasting.
  • Chicken broth – or vegetable broth works great, too.
  • Tahini – adds lots of creaminess without the dairy! It's also an extremely nutritious food that's high in iron and calcium.
  • Ginger – fresh ginger adds a warm zing to this creamy soup.
  • Seasonings – paprika and cumin make this soup more interesting in a subtle way.
  • Sea salt – to enhance all the flavors.
  • Parsley – minced, for garnish.

Here's what you'll need to make the crispy chickpea croutons:

  • Chickpeas – drain and dry your chickpeas well to make them extra crispy!
  • Olive oil – for coating the chickpeas and helping the seasoning stick.
  • Nutritional yeast – adds texture and a slightly ā€œcheesyā€ taste.
  • Garlic powder + sea salt – for seasoning.

How to make roasted carrot soup

This creamy roasted carrot ginger soup is cozy, healthy, and filling. It's also easy to make! Here's how it comes together:

  1. To start, roast the carrots and onions. Toss them in a bit of olive oil and roast them until soft, giving them a little mix about halfway through.
  2. Next, make the chickpea croutons. Dry them well and then toss them with oil, nutritional yeast, garlic powder, and sea salt. Pop them in your oven with the carrots and cook them until they're crispy.
  3. When the carrots and onions are done, make the soup. Place them in a blender with broth, tahini, ginger, paprika, cumin, and sea salt. Blend until smooth!
  4. Heat the soup in a pot on the stove.
  5. Serve it in bowls topped with crispy chickpeas and a little minced parsley.

Full recipe instructions are in the recipe card below.

Roasted Carrot Soup with chickpea croutons in a bowl

FAQS

Can I freeze it?

Definitely! This is a great recipe to make ahead and it freezes well. Simply store it in an airtight container or silicone bag (we love Stasher bags) and store it in your freezer for up to 3 months.

How long does it last in the refrigerator?

This soup will keep for 3 days when stored in an airtight container in the fridge.

How do I make it using an immersion blender?

To make it using a hand blender, add the roasted carrots and onions along with the other soup ingredients to a pot on the stove. Use the immersion blender to blend until smooth, then warm and serve.

Can I add garlic to the soup?

Definitely! If you love garlic, go ahead and add in a clove or two. It will add lots of flavor and a little kick.

How long do the chickpea croutons last?

If they are thoroughly dried (crispy!) then they will last for months in a sealed glass jar. Check out our roasted chickpeas recipe for more info!

What to serve with roasted carrot soup

Enjoy this creamy carrot soup for lunch or a light dinner. To make it a heartier meal, serve it with a slice of sourdough bread and our homemade butter, a salad, or a protein main.

In place of chickpea croutons, also try our mini soup croutons!

Salads that go well with this roasted carrot soup

  • Pumpkin Spinach Salad with Maple Pumpkin Dressing
  • Crispy Kale Salad with Roasted Beets
  • Kale Apple Salad
a white bowl with Roasted Carrot Soup

Popular soup recipes

  • Cozy Celery Soup
  • Roasted Eggplant Soup
  • Simple Tomato Bacon Soup
  • Carrot Soup with Coconut and Ginger
  • Sweet Potato Turmeric Soup with Almond Croutons
Tap stars to rate!
4.99 stars (56 ratings)
Roasted Carrot Soup with chickpea croutons in a bowl

Roasted Carrot Soup Recipe

Prep: 15 minutes mins
Cook: 40 minutes mins
Total: 55 minutes mins
Rate Recipe Print
This roasted carrot soup is perfectly creamy and filled with complex flavors. It's roasted carrots and onions, tahini, ginger, and cumin blended until smooth then topped with crispy chickpeas. It's simple to make, perfect for freezing, and it's ready in under an hour!
4 servings

Ingredients

Creamy Roasted Carrot Soup

  • 1 ½ lb carrots (thinly sliced)
  • 1 medium onion (quartered)
  • 1 tablespoon olive oil
  • 3 cups chicken broth (can substitute vegetable broth)
  • ¼ cup tahini
  • 1 tablespoon chopped ginger
  • ½ teaspoon EACH: paprika and cumin
  • 2 teaspoons sea salt (more to taste)
  • Minced parsely (to serve)

Crispy Chickpea Croutons

  • 14 ounce can chickpeas (drained and rinsed)
  • 1 tablespoon EACH: olive oil and nutritional yeast
  • ¼ teaspoon EACH: garlic powder and sea salt

Instructions 

  • Preheat the oven to 425 degrees. Place the carrots and onions on a large baking sheet and toss with the oil. Roast in your oven for 35-40 minutes, mixing them halfway, through.
    1 ½ lb carrots, 1 medium onion, 1 tablespoon olive oil
    image for recipe instruction
  • Rinse then dry the chickpeas (a salad spinner works well!) then transfer them to a baking sheet. Toss with the oil, nutritional yeast, garlic powder, and sea salt. Pop them into your oven with the carrots and let them roast for 35-40 minutes, or until they are crispy.
    14 ounce can chickpeas, 1 tablespoon EACH: olive oil and nutritional yeast, ¼ teaspoon EACH: garlic powder and sea salt
    image for recipe instruction
  • When the carrots and onions have finished roasting, place them in a blender with broth, tahini, ginger, paprika, cumin, and sea salt. Blend on high until smooth.
    3 cups chicken broth, ½ teaspoon EACH: paprika and cumin, 1 tablespoon chopped ginger, ¼ cup tahini, 2 teaspoons sea salt
    image for recipe instruction
  • Pour the soup into a medium-sized pot and bring to a simmer.
    image for recipe instruction
  • Serve the soup topped with the crispy chickpeas and a little minced parsley.
    Minced parsely
    image for recipe instruction

Video

Nutrition

Serving: 1 serving = ¼ of the recipe, Calories: 301kcal (15%), Carbohydrates: 37g (12%), Protein: 9g (18%), Fat: 15g (23%), Saturated Fat: 2g (13%), Polyunsaturated Fat: 5g, Monounsaturated Fat: 7g, Sodium: 1578mg (69%), Potassium: 818mg (23%), Fiber: 10g (42%), Sugar: 10g (11%), Vitamin A: 28564IU (571%), Vitamin C: 17mg (21%), Calcium: 121mg (12%), Iron: 3mg (17%)
Ā© Author Kristen Stevens

We have thoroughly tested this recipe for accuracy. However, individual results may vary. See our full recipe disclosure here.

Roasted Carrot Soup with chickpea croutons in a bowl

Did you make this?

We love to see what you made! Tag @theendlessmeal or hashtag #theendlessmeal!

Tag us on Instagram
Rate Recipe
1.2K shares
  • Facebook
  • Twitter
  • Email
Kristen Stevens

Kristen Stevens

Hi, I'm Kristen! I LOVE everything to do with food: making it, taking pictures of it, and (the best part) eating it. ♔♔♔

Learn More
Posted: 10/02/2022 Updated: 01/03/2023
guest
Rate this recipe:




guest
Rate this recipe:




6 Comments
Newest
Oldest Most Voted
Inline Feedbacks
View all comments

sidebar

Get the cookbook!

Sugar Free Paleo Dinner Recipes
Buy now!

Trending

A pot of creamy chicken taco soup with a ladle scooping some out.
35 minutes mins

Chicken Taco Soup

A bacon sandwich with lots of caramelized onions.
25 minutes mins

BEST Bacon Sandwich with Caramelized Onions

Lemon chicken pasta in a white bowl with a fork,
35 minutes mins

Lemon Chicken Pasta

Cheesy White Bean Tomato Bake in a cast iron pan with bread.
20 minutes mins

Cheesy White Bean Tomato Bake

Seasonal

a close up of our favorite lingcod recipe on a plate with salad
20 minutes mins

Favorite Lingcod Recipe

a big salad bowl filled with spring mix salad tossed in lemon honey vinaigrette
10 minutes mins

Spring Mix Salad

spring vegetable noodle stir fry in a bowl with a fork.
30 minutes mins

Spring Noodle Stir Fry with Lemon Sesame Sauce

a pot of spring minestrone soup
28 minutes mins

Spring Minestrone Soup

As seen on:

Get the cookbook

Sugar Free Paleo Dinner Recipes

no sugar. no grains. no dairy. no hassle.

Buy now!

Explore Recipes

Quick & Easy
Pasta Recipes
Chicken Recipes
Slow Cooker Recipes
Salad Recipes
Soup Recipes
Side Dishes
Desserts
Instagram
Facebook
Pinterest
Youtube
Back To Top
FAQ
Privacy Policy
Disclaimers
Accessibility
© 2023 The Endless MealĀ® All Rights Reserved.
Site Credits
Designed by Melissa Rose Design Developed by Once Coupled
1.2K shares
wpDiscuz