Spiced carrot, squash and chickpea soup
- ½ tbsp. coconut oil
- 1 large red onion, chopped coarsely
- 2 garlic gloves, crushed
- Small thumb-size chunk of fresh root ginger (about 8g), chopped
- 2 celery sticks, sliced
- 1kg carrots, sliced
- 500g butternut squash, (1 small one, diced). This can be substituted for pumpkin.
- 1 tsp. sweet paprika
- ¾ tsp. Vitalising superpowder or turmeric
- ½ tsp. chilli powder
- ¼ tsp. cumin
- 8L vegetable stock
- 100g chickpeas (I have used ones from a can, but you can soak your own if you wish)
- 1/4 tsp. salt
- ¼ tsp. black pepper
- Optional: 2 1/2 tbsp protein powder (soya bean or pea)
- Roasted chickpeas
- Fresh coriander
Soup – the staple cold weather food. Heart-warming, comforting and delicious! Do you have a favourite soup recipe? I love experimenting with different combinations to combine flavours, textures and nutrient profiles. This spiced carrot, squash and chickpea soup is no exception. It is a comforting hug in a bowl for me!
This soup has sweetness from carrot and squash combined with earthy nutty chickpeas, which add a creamy texture as well as a good dose of protein and fibre. It is also also cheap to make, uses store cupboard basics and freezes well too.
To help fend off the Winter bugs, I have included the super spice turmeric. The active ingredient in turmeric is curcumin. Curcumin is what is known as a functional food, i.e. has more benefits to it than just basic nutrition. It is a potent anti-inflammatory and antioxidant so can help to fight infection. It also has antimicrobial properties against bacteria, viruses and fungi. The anti-inflammatory properties can also help alleviate gastrointestinal conditions, arthritis and reduces risk of heart disease. It also helps boost healthy skin (I think I’ll have a second bowl!)
Note: did you know, black pepper helps to increase absorption of the active ingredient, curcumin (increases it by 2000X!).
- In a deep-bottomed large pot, melt the coconut oil. Then add the chopped onion, crushed garlic, chopped ginger and sliced celery. Sauté for 3 mins until the vegetables are soft.
- Add the chopped carrots and squash. Continue to heat through for another 3 mins.
- Add the spices. Cook for 1 minute until you can smell the aromas, but do not burn the spices (otherwise the soup will taste bitter).
- Add the vegetable stock and bring to the boil.
- Reduce the heat and reduce to simmer on a low heat. Add the chickpeas and protein powder (if using). Season with salt and pepper.
- Simmer for 20 mins until the vegetables are soft.
- Remove from the heat and blend. Ladle into bowls and serve. Garnish if desired with roasted chickpeas and fresh coriander. Enjoy!