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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

Coconut Carrot Soup with Crispy Chickpeas
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

  1. 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.
  2. 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.
  3. Pour in coconut milk and enough stock to cover. Boil, reduce to a simmer, cover, and cook 30 min until carrots are fork-tender.
  4. Puree with an immersion blender (or in batches in a blender) until smooth.
  5. 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
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

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