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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.