Carrot & Tahini Soup: A Delicious and Nutritious Recipe

Carrot & Tahini Soup: A Delicious and Nutritious Recipe

Are you looking for a hearty and flavorful soup that will warm your body and soul? Look no further than carrot and tahini soup. This delicious recipe combines the natural sweetness of carrots with the creamy richness of tahini, resulting in a soup that is both satisfying and nutritious. In this article, we will explore the ingredients, cooking method, and the health benefits of carrot and tahini soup. So, let's dive in!


To make this tantalizing soup, you will need the following ingredients:

2 tbspRapeseed oil
400gChickpeas (drained and rinsed)
2Onions (roughly chopped)
2Garlic cloves (roughly chopped)
4Celery sticks (roughly chopped)
400gCarrots (roughly chopped)
800mlHot low-salt vegetable stock
2 tbspTahini

Cooking Method

Follow these simple steps to create a delectable carrot and tahini soup:

  1. Heat 1 tablespoon of rapeseed oil in a deep saucepan over medium-high heat.
  2. Fry half of the chickpeas in the oil for 5-8 minutes until golden and crisp. Transfer them to a bowl and toss with sea salt. Set aside to cool.
  3. Add the remaining oil, onions, garlic, celery, carrots, and a pinch of salt to the pan. Fry over medium heat for 8 minutes, or until the vegetables have slightly colored and softened.
  4. Pour in the vegetable stock and add the remaining chickpeas. Bring the mixture to a boil.
  5. Cover the pan, reduce the heat to a simmer, and cook for 10-12 minutes until the carrots are tender.
  6. Add the tahini and a generous pinch of black pepper to the soup.
  7. Blitz the soup until smooth using a hand blender.
  8. Taste for seasoning and adjust as needed.
  9. Ladle the soup into bowls and top with the fried chickpeas and a sprinkle of black pepper just before serving.

Health Benefits of Carrot and Tahini Soup

Carrot and tahini soup not only satisfies your taste buds but also provides numerous health benefits. Let's take a closer look at the nutritional advantages of this delightful soup:

1. Rich in Vitamins and Minerals

Carrots are renowned for their high vitamin A content, which promotes healthy vision and supports immune function. They also contain vitamin C, potassium, and fiber, making them a nutritious addition to any diet.

2. Antioxidant Powerhouse

Carrots are packed with antioxidants, including beta-carotene, which gives them their vibrant orange color. These antioxidants help protect your body against free radicals and reduce the risk of chronic diseases.

3. Plant-Based Protein

Chickpeas, the star ingredient in this soup, are an excellent source of plant-based protein. They provide essential amino acids, making them a valuable addition to a vegetarian or vegan diet.

4. Healthy Fats from Tahini

Tahini, a paste made from ground sesame seeds, adds a creamy and nutty flavor to the soup. It is a rich source of healthy fats, including monounsaturated and polyunsaturated fats, which are beneficial for heart health.

5. Gut-Friendly Fiber

Both carrots and chickpeas are high in fiber, which aids digestion and promotes a healthy gut. The fiber content in this soup helps regulate blood sugar levels and supports weight management.

Serving Suggestions

Carrot and tahini soup can be enjoyed on its own as a light lunch or paired with some crusty bread for a more substantial meal. To add an extra touch of flavor, consider garnishing the soup with a drizzle of olive oil, a sprinkle of fresh herbs, or a dollop of Greek yogurt. You can also customize the soup by adding spices like cumin or coriander for an exotic twist.


Carrot and tahini soup is a delightful and nutritious dish that is easy to prepare and bursting with flavor. With its blend of wholesome ingredients and health benefits, this soup is a perfect addition to your menu. Whether you are a seasoned cook or a beginner in the kitchen, this recipe will surely impress your taste buds and nourish your body. So, grab your apron and give this carrot and tahini soup a try. Your palate will thank you!

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