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.
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 helps fight infection. It also has antimicrobial properties against bacteria, viruses and fungi. The anti-inflammatory properties 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!).
This soup is also also cheap to make, uses store cupboard basics and freezes well.
Preparation time: 20 mins
Cooking time: 30 mins
- 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)
To decorate: roasted chickpeas (recipe elsewhere in this blog), fresh coriander
- 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!
Don’t forget you can find my favourite recipes in my FREE eBook here.