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Coconut Carrot Soup with Crispy Chickpeas

Pureed carrot soup with curry spices, turmeric, coconut milk, and crispy chickpeas. Turmeric contains curcumin which aids in prevention of degenerative disease.

From The Young Forever Cookbook

Ingredients

  • 1 (15.5-oz) can chickpeas, drained, rinsed, and well dried
  • 1 tbsp avocado oil
  • 2 tsp ground coriander
  • 1 tsp kosher salt
  • 1 tbsp avocado oil
  • 1 yellow onion, diced
  • 2 lb carrots, peeled and chopped
  • 1 tbsp chopped fresh ginger
  • 2 garlic cloves, smashed
  • 0.25 cup loosely packed fresh cilantro
  • 2 tsp garam masala
  • 1 tsp ground turmeric
  • 0.5 tsp ground coriander
  • 1 tsp kosher salt
  • 1 (13.5-oz) can full-fat unsweetened coconut milk
  • 2-3 cups vegetable stock or water
  • 0.33 cup roughly chopped toasted cashews

Instructions

  1. For the chickpeas: Preheat the oven to 400°F. Line a baking sheet with parchment paper. Toss the chickpeas in a large bowl with the avocado oil, coriander, and salt. Spread out on the baking sheet and roast for 20 to 25 minutes, until golden and crisp.
  2. For the soup: Meanwhile, heat the avocado oil in a large pot over medium-high heat. Add the onion and cook for 3 to 4 minutes, until translucent. Add the carrots, stir, and continue cooking for another 5 minutes. Reduce the heat to low, stir in the ginger, garlic, and cilantro stems, and cook until fragrant. Stir in the garam masala, turmeric, and coriander, season with salt, and mix well.
  3. Add the coconut milk and enough stock to cover. Bring to a boil, reduce to a simmer, and cover. Simmer for 30 minutes, until the carrots are fork-tender.
  4. Puree the soup with an immersion blender in the pot, or in small batches in a blender, until smooth.
  5. Serve topped with crispy chickpeas, cilantro leaves, a drizzle of reserved coconut milk, and a sprinkle of toasted cashews.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Carotenoids
    From: Carrots (Cooked)
  • Beta-carotene
    From: Carrots (Cooked)
  • Vitamin A
    From: Carrots (Cooked)
  • Curcumin
    From: Turmeric
  • Resistant starch
    From: Chickpeas
  • Polyphenols
    From: Chickpeas
  • Dietary fiber
    From: Chickpeas
  • Folate
    From: Chickpeas
  • B vitamins
    From: Chickpeas
  • 6-Shogaol
    From: Ginger
  • Gingerols
    From: Ginger
  • Oleic Acid
    From: Cashews

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Premature Death
    Reduces risk of · via Carotenoids
  • Skin Aging
    Protects against · via Carotenoids
  • Telomere Shortening
    Protects against · via Carotenoids
  • UV-Induced Skin Damage
    Protects against · via Carotenoids
  • Cardiovascular Disease
    Reduces risk of · via Carotenoids
  • Aging
    Protects against · via Beta-carotene
  • Cancer
    Protects against · via Beta-carotene
  • Heart disease
    Protects against · via Beta-carotene
  • Age-Related Macular Degeneration
    Protects against · via Vitamin A
  • Alzheimer's disease
    Protects against · via Vitamin A
  • DNA Damage
    Protects against · via Turmeric
  • Knee Osteoarthritis
    Improves · via Turmeric
  • Colorectal cancer
    Protects against · via Turmeric
  • Pancreatic Cancer
    Protects against · via Turmeric
  • Chronic inflammation (inflammaging)
    Reduces risk of · via Turmeric
  • Ulcerative Colitis
    Improves · via Turmeric
  • Endothelial dysfunction
    Improves · via Turmeric
  • Rheumatoid arthritis
    Reduces risk of · via Turmeric
  • Osteoarthritis
    Improves · via Turmeric
  • Lupus Nephritis
    Improves · via Turmeric
  • Monoclonal Gammopathy of Undetermined Significance (MGUS)
    Protects against · via Curcumin
  • Neurodegenerative Disease
    Reduces risk of · via Curcumin
  • Parkinson's disease
    Protects against · via Curcumin
  • Obesity
    Reduces risk of · via Chickpeas
  • High blood sugar
    Improves · via Resistant starch
  • Age-Related Hearing Loss
    Protects against · via Polyphenols
  • Constipation
    Improves · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Upper Respiratory Tract Infection
    Reduces risk of · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Type 2 diabetes
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Cognitive decline
    Reduces risk of · via Folate
  • Depression
    Reduces risk of · via Folate
  • High Homocysteine
    Addresses · via B vitamins
  • Migraine Headache
    Improves · via Ginger
  • Menstrual Pain
    Improves · via Ginger
  • Nausea and Vomiting
    Improves · via Ginger
  • Prostate cancer
    Protects against · via Ginger
  • Heavy Menstrual Bleeding
    Improves · via Ginger
  • Premenstrual Syndrome
    Improves · via Ginger
  • Motion Sickness
    Improves · via Ginger
  • Morning Sickness
    Improves · via Ginger
  • Benign Prostatic Hyperplasia
    Protects against · via Ginger
  • Menopause symptoms
    Improves · via Ginger

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