Fragrant Chickpea and Vegetable Soup



Protein (g)


Carbs (g)


Fat (g)


  • 2 tsps ghee or coconut oil

  • 1 small white onion, chopped

  • 2 medium-sized carrots, peeled and coarsely grated

  • 1 medium-sized parsnip, sliced

  • 3 cloves garlic, finely chopped

  • 200ml coconut milk

  • 400ml vegetable stock (made with 1 organic stock cube)

  • 1 tsp ground cumin

  • 1/2 tsp ground coriander

  • 1 tsp chilli powder

  • a pinch of sea salt and black pepper

  • 200g (drained weight) tinned

  • chickpeas, rinsed and drained

  • a small handful of fresh coriander, finely chopped

For the topping (optional):

  • 80g (drained weight) tinned

  • chickpeas, rinsed and drained

  • 1/2 tsp ground cumin

  • 1/2 tsp paprika

  • 1/2 tsp cayenne pepper

  • a pinch of sea salt and black pepper

  • 1 tsp olive oil


To make the topping (optional), preheat oven to 200˚C/400˚F. Place the chickpeas
in a bowl with the remaining topping ingredients and mix well. Pour onto a baking tray and spread out into a fine, even layer. Bake for 15 minutes. Allow to cool on the tray.

Melt the ghee/oil in a large saucepan over a medium heat. Add the onion, carrot and
parsnip and fry gently for 3-4 minutes, stirring occasionally.

Add the garlic and fry gently for 2-3 minutes, stirring. Add the coconut milk, stock and dried spices. Stir well and increase heat to bring to a simmer. Reduce heat back to medium, cover and simmer for 10 minutes.

Add the tinned chickpeas and cook for 5 minutes. Remove soup from heat and allow to stand for 5 minutes. Transfer the soup to a blender and blend until creamy.

Serve garnished with coriander and half of the chickpea topping.

Store any leftovers in an airtight container and refrigerate for up to 4 days or freeze on
same day.