Cozy Peanut, Carrot And Chickpea Soup

Like a hug in a bowl!

Is it rainy? Cold? Did you have a stressful day? Don’t worry, this soup is so tasty and cozy it will brighten up your mood with just one spoonful. Well, maybe not, but it is truly delicious, WARM and FILLING. Comfort food at its best.


I think the carrot-peanut combo is always a success. The flavors blend together so beautifully. With some chickpeas and just a touch of spices, this amazing soup will keep your stomach full and your taste buds happy. Perfect for weeknight dinners! Make a big batch and freeze it, reheat it on busy nights for a quick and comforting meal.

This plant-based soup is easy to make, HEALTHY, PROTEIN-RICH and OH-SO-GOOD! I hope you love this recipe as much as we do.


If you try it, let us know what you think. Tag us on Instagram @mondaydreamsblog or leave a comment below, we love hearing from you!


Cozy Peanut, Carrot And Chickpea Soup

Flavor packed, protein-rich and absolutely delicious! This heavenly soup is the perfect weeknight dinner. It’s vegan, GF and so easy to make. A real crowd pleaser!
Servings 5


  • 1 Tbsp of coconut oil or olive oil
  • 1 large yellow onion, diced
  • 3 large cloves of garlic, minced
  • 1 tsp dried chili flakes
  • 1 tsp ground coriander
  • ¼ tsp ground cumin
  • ¼ tsp ground ginger
  • ½ tsp smoked paprika
  • 2 ½ - 3 cups thinly sliced carrots - 450 g / 1 pound
  • ½ cup tomato purée*
  • 2 large tomatoes, diced
  • cup smooth peanut butter
  • 4 cups water
  • 1 ½ cup cooked chickpeas - or a 15 oz can, drained and rinsed
  • 1 ¼ - 1 ½ tsp sea salt
  • 1 Tbsp coconut aminos**


  • Toasted peanuts
  • Parsley leaves
  • Chili flakes


  • Heat the coconut oil in a large pot on medium to high heat. Add the onion and sauté for 3 – 5 minutes, until translucent.
  • Add the garlic and sauté for another 2 minutes.
  • Add all 5 spices and cook until fragrant, 1 – 2 minutes, always stirring so they don’t burn.
  • Add the carrots and stir well, make sure they get coated in the oily spice mix. Keep stirring for another minute.
  • Add tomato purée, tomatoes, peanut butter and water. Stir a little bit until everything is combined and the peanut butter has dissolved.
  • Bring the soup to a boil and reduce the heat. Let simmer for about 15 – 20 minutes, the carrots should be tender by now.
  • Place two cups of chunky soup in a high-speed blender and blend until smooth and creamy.
  • Pour the blended mixture back into the pot.
  • Now add chickpeas, salt (adjust the amount to your liking, if the chickpeas or the peanut butter are salted, you’ll probably need less) and coconut aminos. Cook for another 3 minutes, until the chickpeas are warm.
  • Serve hot and top with toasted peanuts, chopped parsley leaves and more chili flakes.
  • Enjoy this hearty soup!


**Tomato purée is not the same as tomato paste or tomato sauce. Tomato purée is lighter than paste and is not seasoned.
**New to coconut aminos? Go get some right now, you won’t regret it. It makes everything taste better. Use it in dressings, sauces, dips, stir-fries, soups, and more.


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