Carrot, Ginger & Chickpea Soup

This comforting recipe is a very easy one to make and is a tasty option, with ingredients that many will have readily available.

Carrot, Ginger & Chickpea Soup

• Makes: 6 portions • Nutritional breakdown per 300ml portion: 135 kcal, 7g protein, 1.5g fat, 17.3g carbohydrate • Fibre per serving: 1.5g


  • 300g                Carrots (tinned and frozen also suitable, but as they contain more water, then you may need to reduce the water added below to 800mls and add to this as required at the end of the recipe)
  • 1/2     Onion
  • 1/2    Stick of celery
  • 1 tbsp   Cooking oil
  • 1 tsp   Ground Ginger
  • 1 tsp   Powdered stock – or 1 stock cube (vegetable or chicken)
  • 1/4 tsp   Grated nutmeg
  • 1 litre   Water
  • 2 tbsp     Skimmed milk powder
  • 1 tin     Chickpeas (or other pulses – butter beans or cannellini beans)
  • Salt and pepper to taste

How to make:

  1. Grate the carrots
  2. Chop the onion and celery finely
  3. Add the oil to a pan and fry the onion, celery, ground ginger and nutmeg
  4. Add the grated carrot and cook for a further five minutes
  5. Boil the water and add the stock, pour into the pan
  6. Cook until the vegetables are soft, 10 minutes should be adequate
  7. Using a hand blender or food processor blend the soup till smooth
  8. Drain the chickpeas and add to the soup (other tinned pulses can also be used)
  9. Add the skimmed milk powder before serving and pepper and salt to taste (you may not need much salt depending on the type of stock used)
  10. Serve

Please note this recipe is not suitable for people who have been advised to have a low lactose, low FODMAP diet.