Carrot & tahini soup

Ideal for a light lunch or starter, this healthy, colourful soup is a tasty blend of chickpeas, carrots and tahini. Top with a scattering of fried chickpeas to serve

  • Prep:5 mins
    Cook:30 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 265
  • fat 13g
  • saturates 1g
  • carbs 24g
  • sugars 0g
  • fibre 11g
  • protein 8g
  • salt 0.6g


  • 2 tbsp rapeseed oil
  • 400g can chickpeas, drained and rinsed
  • 2 onions, roughly chopped
  • 2 garlic cloves, roughly chopped
  • 4 celery sticks, roughly chopped
  • 400g carrots, roughly chopped
  • 800ml hot low-salt vegetable stock
  • 2 tbsp tahini


  1. Heat 1 tbsp oil in a deep saucepan over a medium-high heat and fry half the chickpeas for 5-8 mins until golden and crisp. Tip into a bowl and toss with sea salt, then leave to cool until ready to serve.

  2. Add the remaining oil, the onions, garlic, celery, carrots and a pinch of salt to the pan and fry over a medium heat for 8 mins, or until the vegetables have coloured slightly and started to soften.

  3. Pour in the stock and add the remaining chickpeas, then bring the mixture to the boil. Cover, reduce the heat to a simmer and cook for 10-12 mins until the carrots are tender. Add the tahini and a large pinch of black pepper, then blitz the soup until smooth using a hand blender. Taste for seasoning, then ladle into bowls and top with the fried chickpeas and some black pepper just before serving.

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