carrot ginger soup with spinach & chickpeas
Amanda StansfieldThis carrot ginger soup with spinach and chickpeas is health in a bowl! It is an immune boosting soup that is equally flavorful, satisfying and comforting.
Simple enough to make for lunch, as it takes about half an hour from start to finish. I like to make a double batch on the weekend as it freezes well and makes it super convenient mid-week when I’m out of new recipe ideas for a quick dinner.
Chickpeas are one of my pantry staples. They are high in plant protein, provide an excellent source of fiber, B vitamins, minerals and healthy carbohydrates.
If you are sensitive to beans (gas, bloating etc), make sure you drain and rinse thoroughly any canned bean you purchase until there is no soapy residue left. I like to take it a step further by peeling off the outer skin from cooked garbanzo beans before eating them, this simple—albeit time consuming step has really helped my bloating… it’s so worth it.
- 2 tbsp olive oil
- 1 lb carrots peeled and chopped
- 4 garlic cloves minced
- 1 yellow onion finely chopped
- 3 stalks celery finely chopped
- 2 inch knob fresh ginger peeled, minced or finely grated
- 1 liter water ~5 cups
- 1 can Chickpeas drained and rinsed thoroughly
- 2 cup frozen spinach
- 1 tsp ground turmeric
- 1/2 tsp fresh lime juice
- 1 1/2 tsp sea salt
- black pepper to taste
In a large pot over medium-high heat, heat oil and sauté garlic, ginger, celery and onions until translucent ~ 5 min, stir a few times.
Stir in carrots, add water, salt, pepper, turmeric, and chick peas and bring to a boil. Immediately reduce heat to low and simmer until carrots are tender, ~ 20 mins.
- Stir in lime juice before serving, taste and adjust seasoning to taste.
Tip: To intensify the flavour, use vegetable broth instead of water. For added spice, add 1/8 tsp cayenne pepper or chili flakes.
To Serve: Can be served chunky, partially chunky or smooth.
Chunky: leave as is.
For a thicker soup with some chunks: transfer 1 cup of soup mixture to a blender, take care to get a good mix of liquid and veggies. Process until smooth, about 30 seconds; return to pan, stir to combine.
For a creamed soup: carefully transfer (in batches) all soup to a blender, process until smooth. Or, use an immersion blender directly in the soup pot.
You can find more soup recipes here.
If you try this soup, let me know! I’d love you to pin it on Pinterest or share it on Facebook. Post your re-creation on Instagram. (tag me @amandavs and #amandavs), I’d love to see your creations.
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