Name: Creamy Carrot and Pea Soup
Prep time: 45 min
Total time: 1 h 15 min
Ingredients: 2 cups chopped onion; 3 cloves garlic, minced; 3 cups chopped carrots; 1 tablespoon grated fresh ginger; 1 32-oz. package low-sodium vegetable broth; 3 cups chopped peeled Yukon gold potatoes; 1 teaspoon ground coriander; Dash ground cinnamon; 2 15-oz. cans no-salt-added chickpeas, rinsed and drained (3 cups); 2 cups unsweetened coconut milk beverage (do not use canned); 2 tablespoons lime juice; Sea salt, to taste; Freshly ground black pepper, to taste; 2 cups fresh sugar snap peas, halved

Prep-time: 45 minutes / Ready In: 1 hour 15 minutes
Makes 13 cups
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Fresh ginger, cinnamon, and coriander deliver unforgettable flavor in this creamy carrot soup. Instead of using dairy or oil to achieve its velvety texture, this dish simmers potatoes and chickpeas with the spiced carrots and blitzes them with an immersion blender to release their creamy, hearty properties. Unsweetened beverage-style coconut milk (which you can find next to other plant-based milks in the refrigerator aisle) and lime juice add a decadent mouthfeel to the soup and heighten its Thai-inspired flavor profile when combined with all the warming spices. Each serving is topped with crisp snap peas and a crack of black pepper for a vibrant plant-based meal that will leave you licking the bowl.

For more creamy vegan soup recipes, check out these tasty ideas:

By Nancy Macklin, RDN, May 25, 2023

Ingredients

2 cups chopped onion
3 cloves garlic, minced
3 cups chopped carrots
1 tablespoon grated fresh ginger
1 32-oz. package low-sodium vegetable broth
3 cups chopped peeled Yukon gold potatoes
1 teaspoon ground coriander
Dash ground cinnamon
2 15-oz. cans no-salt-added chickpeas, rinsed and drained (3 cups)
2 cups unsweetened coconut milk beverage (do not use canned)
2 tablespoons lime juice
Sea salt, to taste
Freshly ground black pepper, to taste
2 cups fresh sugar snap peas, halved

Instructions

In a large pot cook onion and garlic over medium 5 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add carrots and ginger; cook 3 to 4 minutes, adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Do not let the ginger burn.
Add vegetable broth, potatoes, coriander, and cinnamon. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until potatoes are very tender.
Add chickpeas. Remove from heat. Using an immersion blender, puree soup until very smooth. (Or transfer in batches to a blender; cover and blend until smooth. Return to pot.) Stir in coconut milk; simmer 5 minutes. Add lime juice. Season with salt and pepper.
Place sugar snap peas in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 1 to 2 minutes or just until tender. Add to soup, reserving a few to garnish servings.

tags:

gluten-free

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Becki1 week ago

This soup was too bland; perhaps doubling the spice or adding extra spices would be helpful. I did like the contrasting crunch of the sugar snap peas. For my son, who is allergic to peas, I used steamed baby corn cut into slices and that was tasty, too.

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about the author

Nancy Macklin, RDN

Nancy Macklin has a bachelor of science in dietetics from Iowa State University and a Master of Science in health services administration from the University of Saint Francis. Macklin worked as a hospital-based clinical dietitian, providing counseling for diabetes, heart disease, and weight loss and as a food service director in health care dining sites. She now serves as a test kitchen dietitian, developing 500+ recipes per year. She is a member of the Academy for Nutrition and Dietetics and International Association of Culinary Professionals. Find her on LinkedIn.

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