Spicy Coconut Carrot Soup With Chickpea Croutons

Who doesn't appreciate a warming bowl of delicious satisfying soup? I recently started the Clean Gut diet and have to avoid gluten and dairy, among other things for 21 days. Even though you can eat meat & poultry, I am vegetarian, so I have limited options when it comes to what I can eat. As you can probably tell from the recipes I post, one of my favorite things to eat - clean gut diet or not - is soup. Not only does it last for days (and beyond when you freeze it), soup is a great way to pack in several important nutrients and vitamins. This soup is dairy free, gluten free, and is loaded with vitamins, nutrients, warmth, and will help boost your immune system. 

The carrots and fresh lime juice are packed with vitamin C. Garlic and onion boost the immune system. I'm also loving the chickpea "croutons" baked with cumin and a little bit of olive oil. They really add a nice crunch with each creamy spoonful. Chickpeas

 can boost your energy because of their high iron content. This is particularly important for menstruating women, pregnant or lactating women and growing children. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is part of key enzyme systems for energy production and metabolism.

 The warmth of the soup will nourish you and the spiciness will also help rev up your metabolism!

Spicy Coconut Carrot Soup { Gluten Free, Dairy Free}

Warming, creamy, satisfyingly spicy soup.


  • 4 Large Carrots
  • 1 Can Light Coconut Milk
  • 1 Small Onion Onion
  • 4 Cloves Garlic
  • 2 Inch piece Fresh Ginger
  • 1 Cup Chickpeas
  • 1 Tablespoons Olive Oil
  • 1 Cup Vegetable Broth
  • 1/4 tsp Cayenne Pepper
  • 1 Tbsp Turmeric
  • 1 Tbsp Cumin
  • 1 Lime
  • 6 Sprigs Fresh Cilantro
  • To Taste Sea Salt
  • To Taste Pepper
  • 1 Tbsp Coconut Oil


Preheat Oven to 400F. Wash and dry all produce. Dice the carrots, onion, and garlic. Remove leaves from cilantro. Cut lime into quarters.

Place washed chickpeas into baking dish. Drizzle with olive oil, sprinkle with cumin. Toss until coated. Add to oven and bake for about 35 minutes, or until browned and crisp.

While the chickpeas are baking, heat coconut oil in pot. Add garlic, ginger, and onion. Saute until onion is translucent. Add carrots and cook for another 4 minutes.

Add broth to the pan along with cayenne pepper, turmeric, and coconut milk. Season with salt and pepper. Cover and cook until carrots are tender, about 25 minutes.

Add the soup to a emersion blender. Blend until creamy and completely smooth.

Garnish with fresh squeezed lime juice, fresh cilantro, and chickpea croutons. Enjoy!


Prep time: 15 mins

Cook time: 30 mins

Total time: 45 mins

Yield: 4