Roasted Carrot Soup with Za'atar and Chickpeas
Highlighted under: Comfort Food Recipes
This Roasted Carrot Soup with Za'atar and Chickpeas is a comforting and flavorful dish that’s perfect for any time of the year.
This delightful roasted carrot soup brings together the natural sweetness of carrots with the aromatic spice of za'atar, creating a perfect balance of flavors. The addition of chickpeas not only adds protein but also a lovely texture that complements the creamy soup.
Why You'll Love This Recipe
- A unique twist with za'atar spice for an exotic flavor
- Creamy texture that's both satisfying and healthy
- Packed with nutrients and perfect for meal prep
The Benefits of Carrots
Carrots are not only delicious but also packed with essential nutrients. They are particularly rich in beta-carotene, which the body converts into vitamin A. This vitamin is crucial for maintaining healthy vision, immune function, and skin health. Additionally, carrots are a great source of dietary fiber, which aids in digestion and helps keep you feeling full.
Including carrots in your diet can contribute to overall health. They are low in calories and high in antioxidants, which help combat oxidative stress in the body. By enjoying dishes like Roasted Carrot Soup, you're not just savoring a flavorful meal, but also reaping health benefits that support a balanced lifestyle.
Za'atar: A Flavorful Spice Blend
Za'atar is a Middle Eastern spice blend that brings a unique flavor profile to various dishes. Typically made from a mix of herbs, sesame seeds, and sumac, za'atar adds an earthy, tangy taste that enhances the natural sweetness of roasted vegetables. This spice not only elevates the flavor of your soup but also offers a range of health benefits.
Rich in antioxidants and anti-inflammatory properties, za'atar can support overall health and wellness. Adding this spice to your meals can also encourage you to explore new culinary traditions, turning simple recipes into exciting culinary adventures. Incorporating za'atar into your Roasted Carrot Soup is a delightful way to enjoy its unique taste while nourishing your body.
Perfect for Meal Prep
One of the best aspects of Roasted Carrot Soup with Za'atar and Chickpeas is its suitability for meal prep. This soup can be made in large batches and stored in the refrigerator or freezer for quick, healthy meals throughout the week. Simply reheat and enjoy a comforting bowl of soup anytime you need a nutritious pick-me-up.
Meal prepping this soup not only saves time but also ensures that you have a wholesome meal ready to go. The flavors actually deepen and improve after a day in the fridge, making it even more delicious the next day. With the addition of chickpeas, this dish becomes a well-rounded meal that provides protein and fiber, keeping you satisfied.
Ingredients
Ingredients
For the Soup
- 2 pounds carrots, peeled and chopped
- 1 onion, diced
- 4 cloves garlic, minced
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 1 tablespoon za'atar spice
- Salt and pepper to taste
- 1 cup coconut milk
For the Topping
- 1 can chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon za'atar spice
- Fresh parsley, for garnish
Enjoy this soup warm, garnished with the spiced chickpeas and fresh parsley!
Instructions
Instructions
Roast the Carrots
Preheat your oven to 400°F (200°C). Toss the chopped carrots, diced onion, and minced garlic with olive oil, za'atar, salt, and pepper on a baking sheet. Roast for about 25-30 minutes until tender and caramelized.
Blend the Soup
Transfer the roasted vegetables to a large pot. Add vegetable broth and bring to a simmer. Use an immersion blender to puree the soup until smooth.
Prepare the Chickpeas
In a skillet, heat olive oil over medium heat. Add the chickpeas and sprinkle with za'atar. Cook for about 5-7 minutes until the chickpeas are heated through and slightly crispy.
Serve
Serve the soup hot, topped with the spiced chickpeas and fresh parsley.
Enjoy your delicious and healthy Roasted Carrot Soup!
How to Customize Your Soup
One of the joys of making Roasted Carrot Soup is the ability to customize it to your liking. You can easily add other vegetables like sweet potatoes or parsnips for extra depth of flavor. Additionally, incorporating spices such as cumin or coriander can enhance the soup's warmth and complexity, making it uniquely yours.
If you prefer a bit of heat, consider adding a pinch of red pepper flakes or a dash of hot sauce. Experimenting with various toppings, such as toasted nuts, seeds, or a swirl of yogurt, can also elevate the presentation and taste, allowing you to enjoy this dish in multiple ways.
Storage and Reheating Tips
To store your Roasted Carrot Soup, allow it to cool completely before transferring it to airtight containers. It can be kept in the refrigerator for up to a week or frozen for up to three months. When freezing, consider portioning out servings for easy grab-and-go meals during busy weeks.
When you're ready to enjoy the soup, simply reheat it on the stove over medium heat, stirring occasionally until warmed through. If you find the soup has thickened, you can add a little vegetable broth or water to reach your desired consistency. Enjoy a delicious, homemade meal with minimal effort!
Health Benefits of Chickpeas
Chickpeas are a fantastic addition to your diet, packed with protein, fiber, and essential vitamins and minerals. They are known for their ability to support heart health by lowering cholesterol levels, making them a heart-friendly choice in your meals. Additionally, their high fiber content aids in digestion and helps maintain steady blood sugar levels.
Incorporating chickpeas into your Roasted Carrot Soup not only enhances its nutritional profile but also adds a delightful texture contrast. The crispy spiced chickpeas on top offer a satisfying crunch, making each spoonful of soup a delightful experience. With their versatility and health benefits, chickpeas are a perfect companion in this comforting dish.
Questions About Recipes
→ Can I make this soup ahead of time?
Yes, the soup can be made ahead of time and stored in the refrigerator for up to 3 days.
→ Can I freeze leftover soup?
Absolutely! This soup freezes well. Just cool it completely, then transfer to an airtight container.
→ What can I substitute for coconut milk?
You can use heavy cream or any non-dairy milk if you prefer a lighter option.
→ Is za'atar essential for this recipe?
While za'atar adds a unique flavor, you can substitute with a mix of thyme, oregano, and sesame seeds if needed.
Roasted Carrot Soup with Za'atar and Chickpeas
This Roasted Carrot Soup with Za'atar and Chickpeas is a comforting and flavorful dish that’s perfect for any time of the year.
Created by: Emily Carter
Recipe Type: Comfort Food Recipes
Skill Level: Intermediate
Final Quantity: 4 servings
What You'll Need
For the Soup
- 2 pounds carrots, peeled and chopped
- 1 onion, diced
- 4 cloves garlic, minced
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 1 tablespoon za'atar spice
- Salt and pepper to taste
- 1 cup coconut milk
For the Topping
- 1 can chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon za'atar spice
- Fresh parsley, for garnish
How-To Steps
Preheat your oven to 400°F (200°C). Toss the chopped carrots, diced onion, and minced garlic with olive oil, za'atar, salt, and pepper on a baking sheet. Roast for about 25-30 minutes until tender and caramelized.
Transfer the roasted vegetables to a large pot. Add vegetable broth and bring to a simmer. Use an immersion blender to puree the soup until smooth. Stir in the coconut milk and adjust seasoning if needed.
In a skillet, heat olive oil over medium heat. Add the chickpeas and sprinkle with za'atar. Cook for about 5-7 minutes until the chickpeas are heated through and slightly crispy.
Serve the soup hot, topped with the spiced chickpeas and fresh parsley.
Nutritional Breakdown (Per Serving)
- Calories: 250 kcal
- Total Fat: 10g
- Saturated Fat: 5g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 36g
- Dietary Fiber: 8g
- Sugars: 10g
- Protein: 6g