Dinner

Roasted Carrot Soup With Za’atar Chickpeas

Name: Roasted Carrot Soup With Za'atar Chickpeas
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: Middle Eastern
Ingredients: 1 lb carrots, peeled and chopped; 1 tbsp olive oil (for roasting); 1 medium onion, chopped; 2 garlic cloves, minced; 1 tbsp fresh ginger, grated; 1 tsp ground cumin; 1/2 tsp ground coriander; 4 cups vegetable broth; 1 can (15 oz) chickpeas, drained and rinsed; 1 tbsp olive oil (for chickpeas); 1 tbsp za’atar seasoning; Salt and pepper, to taste; Optional: coconut milk or cream for garnish

Bysarra July 26, 2025

Jump to Recipe

This Roasted Carrot Soup with Za’atar Chickpeas is a vibrant and flavorful dish that combines the natural sweetness of roasted carrots with the earthy, herbal crunch of za’atar-seasoned chickpeas. It is a warming, nutritious soup perfect for a cozy dinner or a light lunch, with an exciting Middle Eastern flair.

Why You’ll Love This Recipe

This soup is a perfect balance of comfort and bold flavor. Roasting the carrots deepens their sweetness, while the addition of za’atar chickpeas offers texture and a punch of aromatic spices. It’s a naturally vegan and gluten-free recipe that’s also rich in fiber, antioxidants, and plant-based protein. Whether you’re serving it as a main course or a starter, this soup is satisfying, wholesome, and simple to make.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Carrots
Onion
Garlic
Olive oil
Vegetable broth
Coconut milk (optional for creaminess)
Ground cumin
Ground coriander
Salt and pepper
Canned chickpeas (drained and rinsed)
Za’atar seasoning
Lemon juice
Fresh herbs (such as parsley or cilantro for garnish)

directions

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
Peel and chop the carrots into uniform chunks. Peel and quarter the onion. Place carrots and onion on the baking sheet with whole garlic cloves, drizzle with olive oil, and season with salt and pepper.
Roast vegetables in the oven for about 25–30 minutes, until carrots are fork-tender and lightly caramelized.
Meanwhile, prepare the za’atar chickpeas. Pat the chickpeas dry and toss them with olive oil and za’atar seasoning. Spread them on a separate baking sheet and roast for 20–25 minutes until crispy, shaking halfway through.
Transfer the roasted vegetables to a blender or soup pot. Add vegetable broth, cumin, and coriander. Blend until smooth, or use an immersion blender in the pot.
Stir in coconut milk if using, and adjust salt and pepper to taste. Reheat gently if needed.
Serve the soup hot, topped with za’atar chickpeas, a squeeze of lemon juice, and fresh herbs.

Servings and timing

This recipe serves 4.
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes

Variations

For added heat, include a pinch of cayenne or red pepper flakes when roasting the vegetables.
Substitute sweet potatoes for half the carrots for a richer texture.
Use Greek yogurt or crème fraîche instead of coconut milk for a non-vegan creamy option.
Add a handful of red lentils during blending for extra protein and a thicker consistency.
Garnish with a swirl of tahini for an earthy finish.

storage/reheating

Store leftover soup in an airtight container in the refrigerator for up to 4 days.
Reheat gently on the stovetop over medium heat, stirring occasionally.
Za’atar chickpeas are best served fresh but can be stored separately in a sealed container at room temperature for 1–2 days. Re-crisp in the oven at 350°F (175°C) for 5–7 minutes if needed.

FAQs

How do I make the soup smoother in texture?

Use a high-speed blender for the smoothest texture. You can also strain the soup through a fine mesh sieve after blending for an ultra-silky finish.

Can I make this soup ahead of time?

Yes, the soup can be made up to 3 days in advance and stored in the refrigerator. Reheat just before serving and top with freshly roasted chickpeas.

What can I use if I don’t have za’atar?

If you don’t have za’atar, use a mix of thyme, sesame seeds, sumac (if available), and a pinch of salt. Italian seasoning can be a distant substitute but with different flavor notes.

Is this soup suitable for freezing?

Yes, the carrot soup (without chickpeas) freezes well. Let it cool completely before transferring to freezer-safe containers. Thaw in the fridge overnight and reheat on the stove.

Can I use baby carrots instead of whole carrots?

Yes, baby carrots can be used; just make sure they are evenly sized for roasting and adjust the roasting time slightly if needed.

Are canned chickpeas necessary?

Canned chickpeas are convenient, but you can also use cooked dried chickpeas. Make sure they are fully cooked and dry before roasting.

What is the purpose of lemon juice in the soup?

Lemon juice brightens the flavor and balances the sweetness of the carrots. A small amount added just before serving makes a noticeable difference.

Can I make this soup spicy?

Yes, add cayenne pepper, chili flakes, or a roasted chili pepper to the blend for a spicier version.

Is this soup kid-friendly?

Yes, the sweet, mild flavor of carrots often appeals to children. You can omit or reduce spices to suit their tastes.

Can I add other vegetables?

Absolutely. Roasted parsnips, butternut squash, or bell peppers blend well with carrots and add variety to the flavor profile.

Conclusion

Roasted Carrot Soup with Za’atar Chickpeas is a delightful fusion of hearty and aromatic elements, making it a standout meal any day of the week. It’s easy to prepare, customizable, and packed with nutrition. Whether you’re planning a family dinner or meal prepping for the week, this recipe delivers flavor, texture, and nourishment in every spoonful

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