Coconut Carrot Soup with Crispy Chickpeas
A creamy pureed carrot soup warmed with garam masala, turmeric, and coconut milk and topped with oven-crisped spiced chickpeas; turmeric's curcumin is tied to protection against degenerative disease.
From The Young Forever Cookbook

- Prep
- 15 min
- Cook
- 45 min
- Total
- 1 h
- Yield
- 4 servings
- Category
- Soup
- Cuisine
- Indian
Nutrition (estimated)
per 1 bowl- Calories
- 400 kcal
- Protein
- 9 g
- Fat
- 24 g
- Carbs
- 40 g
- Fiber
- 10 g
- Sugar
- 13 g
- Sodium
- 820 mg
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
- Chickpeas: Heat oven to 400°F; line a sheet with parchment. Toss chickpeas with avocado oil, coriander, and salt. Roast 20–25 min until golden and crisp.
- Soup: Heat avocado oil in a large pot over medium-high. Cook onion 3–4 min until translucent. Add carrots and cook 5 min more. Reduce heat to low, stir in ginger, garlic, and cilantro stems until fragrant. Add garam masala, turmeric, and coriander; season with salt.
- Pour in coconut milk and enough stock to cover. Boil, reduce to a simmer, cover, and cook 30 min until carrots are fork-tender.
- Puree with an immersion blender (or in batches in a blender) until smooth.
- Serve topped with crispy chickpeas, cilantro leaves, a drizzle of coconut milk, and toasted cashews.
Active Compounds
Nutrients and bioactive compounds delivered by this recipe's ingredients.
From: Carrots (Cooked)
From: Carrots (Cooked)
From: Carrots (Cooked)
From: Turmeric
From: Chickpeas
From: Chickpeas
From: Chickpeas
From: Chickpeas
From: Chickpeas
From: Ginger
From: Ginger
From: Cashews
May Support
Health conditions and aging processes this recipe's compounds may influence, based on the source research.
Reduces risk of · via Carotenoids
Protects against · via Carotenoids
Protects against · via Carotenoids
Protects against · via Carotenoids
Reduces risk of · via Carotenoids
Protects against · via Beta-carotene
Protects against · via Beta-carotene
Protects against · via Beta-carotene
Protects against · via Vitamin A
Protects against · via Vitamin A
Protects against · via Turmeric
Improves · via Turmeric
Protects against · via Turmeric
Protects against · via Turmeric
Reduces risk of · via Turmeric
Improves · via Turmeric
Improves · via Turmeric
Reduces risk of · via Turmeric
Improves · via Turmeric
Improves · via Turmeric
Protects against · via Curcumin
Reduces risk of · via Curcumin
Protects against · via Curcumin
Reduces risk of · via Chickpeas
Improves · via Resistant starch
Protects against · via Polyphenols
Improves · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Reduces risk of · via Dietary fiber
Protects against · via Dietary fiber
Reduces risk of · via Dietary fiber
Reduces risk of · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Protects against · via Dietary fiber
Reduces risk of · via Folate
Reduces risk of · via Folate
Addresses · via B vitamins
Improves · via Ginger
Improves · via Ginger
Improves · via Ginger
Protects against · via Ginger
Improves · via Ginger
Improves · via Ginger
Improves · via Ginger
Improves · via Ginger
Protects against · via Ginger
Improves · via Ginger
Related Recipes
Other recipes that share compounds or health benefits with this one.
- Harissa Chickpea StewThe Young Forever Cookbook
- Chickpea Curry with Beet RaitaThe Young Forever Cookbook
- Winter Vegetable StewThe How Not to Age Cookbook
- Turmeric Quinoa with Broccoli, Chickpeas, and TomatoesThe How Not to Age Cookbook
- Chickpea and Tempeh Breakfast BurritosThe How Not to Age Cookbook
- Beef Kofte with HummusThe Young Forever Cookbook
