Roasted Carrot Soup with Za'atar and Chickpeas
Highlighted under: Global Flavors
A comforting and flavorful soup that combines the natural sweetness of roasted carrots with the aromatic spice of za'atar and the heartiness of chickpeas.
This Roasted Carrot Soup is not only delicious but also packed with nutrients. The za'atar adds a unique flavor that elevates the dish, while the chickpeas provide a satisfying protein boost.
Why You'll Love This Recipe
- Deliciously sweet and savory flavor combination
- Creamy texture that’s comforting and satisfying
- Easy to make and perfect for any meal
The Benefits of Roasting Carrots
Roasting carrots not only enhances their natural sweetness, but it also caramelizes the sugars, creating a depth of flavor that boiling or steaming simply can't achieve. The high heat allows the carrots to develop a slightly charred exterior while keeping the inside tender and flavorful. This method transforms ordinary carrots into a deliciously sweet, nutty ingredient that elevates your soup to a whole new level.
Additionally, the roasting process helps to retain more nutrients compared to other cooking methods. The combination of heat and time allows the carrots to soften and release their flavors, while still preserving the essential vitamins and minerals that make them a healthy choice. Incorporating roasted carrots into your diet can contribute to improved vision, better skin health, and boosted immunity.
Za'atar: A Flavorful Addition
Za'atar is a Middle Eastern spice blend that typically includes thyme, oregano, sumac, and sesame seeds. It adds a unique, earthy flavor profile to dishes, making it a perfect complement to the sweetness of the roasted carrots in this soup. The tangy notes of sumac balance the sweetness and enhance the overall taste experience.
In addition to its delightful flavor, za'atar is also packed with health benefits. It has antioxidant properties and is known to support digestion and boost the immune system. By incorporating za'atar into your cooking, you're not only enhancing the flavor but also adding a nutritious element to your meals.
Customizing Your Soup
One of the best aspects of this roasted carrot soup is its versatility. Feel free to customize the flavor by adding different spices or herbs that you enjoy. For example, a pinch of cayenne pepper can add a kick of heat, while a splash of coconut milk can provide additional creaminess. You can also experiment with other vegetables like sweet potatoes or parsnips for a twist on the classic flavor.
Moreover, if you prefer a chunkier texture, you can reserve some of the roasted carrots before blending. Add them back into the soup after pureeing for a delightful contrast in texture. This soup is perfect for experimenting, so don’t hesitate to make it your own!
Ingredients
For the Soup
- 1 lb carrots, peeled and chopped
- 1 onion, diced
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 2 tbsp olive oil
- 1 tsp za'atar
- Salt and pepper to taste
For the Topping
- 1 cup canned chickpeas, rinsed and drained
- 1 tbsp olive oil
- 1 tsp za'atar
- Fresh parsley for garnish
Ensure all ingredients are fresh for the best flavor.
Instructions
Roast the Carrots
Preheat the oven to 400°F (200°C). Toss the chopped carrots with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes until tender and caramelized.
Sauté the Aromatics
In a large pot, heat 2 tablespoons of olive oil over medium heat. Add diced onion and sauté until translucent, about 5 minutes. Add minced garlic and cook for an additional 1-2 minutes.
Blend the Soup
Add the roasted carrots and vegetable broth to the pot. Stir in za'atar, and bring to a simmer. Use an immersion blender to puree the soup until smooth.
Prepare the Chickpeas
In a small bowl, toss the chickpeas with olive oil and za'atar. Spread them on a baking sheet and roast for 10-15 minutes until crispy.
Serve
Serve the soup warm, topped with crispy chickpeas and fresh parsley.
Enjoy your delicious and nutritious Roasted Carrot Soup!
Storage Tips
This roasted carrot soup can be stored in the refrigerator for up to five days, making it a convenient meal prep option. Allow the soup to cool completely before transferring it to an airtight container. When ready to enjoy, simply reheat on the stovetop or in the microwave until warmed through.
If you want to extend the shelf life even further, consider freezing the soup. Portion it into freezer-safe containers or bags, leaving some room for expansion. It can be frozen for up to three months for a quick and easy meal option on busy days.
Serving Suggestions
For a heartier meal, serve this roasted carrot soup with a side of crusty bread or a light salad. The soup pairs beautifully with a tangy vinaigrette salad, which can provide a refreshing contrast to the creamy texture of the soup.
You can also elevate your soup by adding a dollop of yogurt or a drizzle of olive oil right before serving. This adds an extra layer of richness and flavor, making every spoonful delightful. Consider topping it with additional herbs or a sprinkle of chili flakes for added flair.
Nutritional Information
This roasted carrot soup is not only delicious but also packed with nutrients. Carrots are an excellent source of beta-carotene, fiber, vitamin K1, and potassium. The addition of chickpeas adds a healthy dose of protein and fiber, making this soup a well-rounded meal.
With its nutritious ingredients, this soup can contribute to a balanced diet. It's perfect for those looking to incorporate more vegetables and plant-based proteins into their meals while enjoying a comforting and satisfying dish.
Questions About Recipes
→ Can I use other vegetables in this soup?
Yes, you can substitute carrots with sweet potatoes or butternut squash for a different flavor.
→ Is this soup vegan?
Yes, this Roasted Carrot Soup is completely vegan!
→ How can I store leftovers?
Store leftover soup in an airtight container in the refrigerator for up to 4 days.
→ Can I freeze this soup?
Yes, this soup freezes well. Allow it to cool completely before transferring it to a freezer-safe container.
Roasted Carrot Soup with Za'atar and Chickpeas
A comforting and flavorful soup that combines the natural sweetness of roasted carrots with the aromatic spice of za'atar and the heartiness of chickpeas.
Created by: Emily
Recipe Type: Global Flavors
Skill Level: Intermediate
Final Quantity: 4 servings
What You'll Need
For the Soup
- 1 lb carrots, peeled and chopped
- 1 onion, diced
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 2 tbsp olive oil
- 1 tsp za'atar
- Salt and pepper to taste
For the Topping
- 1 cup canned chickpeas, rinsed and drained
- 1 tbsp olive oil
- 1 tsp za'atar
- Fresh parsley for garnish
How-To Steps
Preheat the oven to 400°F (200°C). Toss the chopped carrots with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes until tender and caramelized.
In a large pot, heat 2 tablespoons of olive oil over medium heat. Add diced onion and sauté until translucent, about 5 minutes. Add minced garlic and cook for an additional 1-2 minutes.
Add the roasted carrots and vegetable broth to the pot. Stir in za'atar, and bring to a simmer. Use an immersion blender to puree the soup until smooth. If using a regular blender, let the soup cool slightly before blending in batches.
In a small bowl, toss the chickpeas with olive oil and za'atar. Spread them on a baking sheet and roast for 10-15 minutes until crispy.
Serve the soup warm, topped with crispy chickpeas and fresh parsley.
Nutritional Breakdown (Per Serving)
- Calories: 320 kcal
- Total Fat: 14g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 400mg
- Total Carbohydrates: 45g
- Dietary Fiber: 10g
- Sugars: 10g
- Protein: 8g