Instant Pot,  Lunch & Dinner,  Quick & Easy

Thai Carrot Soup with Fried Chickpeas

On today’s plate, we have a comforting Thai Carrot Soup with Fried Chickpeas.

The combination of soft and smooth soup with crunchy pumpkin seeds and chickpeas is so satisfying. I love adding a bit of crunch to creamy soups, I find it much more enjoyable.

This vibrant Thai Carrot Soup has the perfect balance of sweetness and spices and is a delicious way to get more nutrients to your diet.

This recipe is prepared in the Instant Pot but if you don’t have one don’t worry. You can make it in a regular pot. You can follow the instructions using a regular pot, it will take a bit longer. Cook everything until the potatoes and carrots are soft. Once they are ready, blend everything and add the coconut milk.

You can use canned chickpeas if you want to. I prefer using dry beans. I usually cook a bigger batch and freeze whatever I don’t use.

Chickpeas freeze really well. Take them out a day before or even in the morning to be able to use them in the evening. You can add them to pasta dishes, salads, soups etc.

I love adding chickpeas to my meals and I often substitute meat with this plant-based option.

This vibrant Thai Carrot Soup has the perfect balance of sweetness and spices and is a delicious way to get more nutrients to your diet.

Yields3 Servings
Prep Time5 minsCook Time10 minsTotal Time15 mins

 5 big carrots
 3 big sweet potatoes
 ½ cup coconut milk
 3 cups chickpeas (or 1 can)
 3 tbsp pumpkin seeds
 ½ yellow onion
 1 tbsp ginger (1-inch)
 1 clove garlic, minced
 1 tbsp olive oil
 1 tsp curry powder
 2 cups water

1

Press Saute and add olive oil, Once the oil is hot add the chopped onion and saute until tender, stirring occasionally so it doesn't stick.

2

Meanwhile, peel and chop the carrots and sweet potatoes into 1-ich chunks.

3

Once the onion is tender, add garlic, curry powder, and ginger and saute until fragrant, about 1 minute. Add the carrots and sweet potatoes, water, and salt and scrape the bottom of Instant Pot to make sure nothing has stuck. Press Cancel.

4

Select Manual/Pressure on High and cook for 10 minutes.

5

Meanwhile, season the chickpeas with paprika and curry and fry until golden brown. If you have an Air Fryer fry them in 400F for 7 minutes.

6

When the cooking cycle is complete, let the pressure naturally release. When the floating valve drops move the soup to a blender or use an immersion blender if you have one. Blend it until smooth.

7

Stir in the coconut milk and adjust the seasonings to taste.

8

Serve with fried chickpeas and pumpkin seeds.

Nutrition Facts

Serving Size 1

Servings 3


Amount Per Serving
Calories 483
% Daily Value *
Total Fat 19.6g31%
Saturated Fat 8.4g43%
Cholesterol 0mg
Sodium 164.3mg7%
Total Carbohydrate 64.5g22%
Dietary Fiber 15g60%
Sugars 15.9g
Protein 15.3g31%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 5 big carrots
 3 big sweet potatoes
 ½ cup coconut milk
 3 cups chickpeas (or 1 can)
 3 tbsp pumpkin seeds
 ½ yellow onion
 1 tbsp ginger (1-inch)
 1 clove garlic, minced
 1 tbsp olive oil
 1 tsp curry powder
 2 cups water

Directions

1

Press Saute and add olive oil, Once the oil is hot add the chopped onion and saute until tender, stirring occasionally so it doesn't stick.

2

Meanwhile, peel and chop the carrots and sweet potatoes into 1-ich chunks.

3

Once the onion is tender, add garlic, curry powder, and ginger and saute until fragrant, about 1 minute. Add the carrots and sweet potatoes, water, and salt and scrape the bottom of Instant Pot to make sure nothing has stuck. Press Cancel.

4

Select Manual/Pressure on High and cook for 10 minutes.

5

Meanwhile, season the chickpeas with paprika and curry and fry until golden brown. If you have an Air Fryer fry them in 400F for 7 minutes.

6

When the cooking cycle is complete, let the pressure naturally release. When the floating valve drops move the soup to a blender or use an immersion blender if you have one. Blend it until smooth.

7

Stir in the coconut milk and adjust the seasonings to taste.

8

Serve with fried chickpeas and pumpkin seeds.

Thai Carrot Soup with Fried Chickpeas

If you have tried this recipe, let me know how you liked it! Take a picture and tag it #simplypaya on Instagram!

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✨ P.

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