Roast Carrot And Capsicum Soup


serving(s): 2


  • 1 large red capsicum, roughly chopped
  • 1 medium red onion, roughly chopped
  • 3 medium carrots, roughly chopped
  • 20g celery sticks, roughly chopped
  • 3 garlic cloves, peeled, whole
  • 20ml extra virgin olive oil
  • 1 tbsp. paprika
  • Himalayan salt & pepper
  • 50g canned chickpeas, rinsed
  • 140ml coconut milk, (canned)
  • 250ml vegetable stock
  • 1/2 bunch chives, finely diced (plus extra for garnishing)
  • 20g raw hulled hemp seeds


  1. Preheat oven to 200 degrees Celsius and line a baking tray with baking paper.
  2. Add capsicum, onion, carrot, celery and garlic to a bowl. Toss together with olive oil, paprika and a few crunches each of salt and pepper. Spread out evenly across the baking tray and bake for 20 minutes, or until veggies are golden.
  3. Remove veggies from the oven and add to a saucepan over a medium heat. Add in chickpeas, coconut milk, stock and chives and simmer for a few minutes.
  4. Remove from the heat and using a stick blender, blitz the soup until smooth. Alternatively, you can transfer to a regular blender to blitz.
  5. Divide into two portions and top with fresh chives and hemp seeds. Serve one portion of soup for lunch and refrigerate remaining portion for tomorrow’s leftovers.


(based on serving size)

  • Calories

    442 cal
  • Protein

  • Fat, total

  • - saturated

  • Carbohydrate

  • - sugars

  • Sodium


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