Recipe: Sweet Potato, Carrot, and Chickpea Soup

There’s something deeply nurturing about creating recipes that align with the seasons and balance the body. This sweet potato, carrot, and chickpea soup is one of those recipes that feels like a hug in a bowl—a perfect way to embrace the coziness of autumn.

Sweet Potato, Carrot, and Chickpea Soup

This nourishing, Ayurvedic-inspired soup is grounding, warming, and packed with seasonal goodness. It’s perfect for fall evenings or as a comforting meal to restore balance.

Ingredients (Serves 4)

  • 2 medium sweet potatoes (peeled and diced)

  • 3 large carrots (peeled and chopped)

  • 1 cup cooked chickpeas (or canned, rinsed and drained)

  • 1 small onion (finely chopped)

  • 2 cloves garlic (minced)

  • 1 tsp fresh ginger (grated)

  • 2 tbsp ghee (or coconut oil for a vegan option)

  • 1 tsp cumin seeds

  • 1/2 tsp turmeric powder

  • 1/2 tsp ground coriander

  • 1/4 tsp cinnamon (optional, for a sweet and warming note)

  • 1/4 tsp ground black pepper

  • 4 cups vegetable broth (or water)

  • 1/2 cup coconut milk (optional, for creaminess)

  • Salt to taste

  • Fresh cilantro leaves (for garnish)

  • A squeeze of lime or lemon juice (optional)

Prepare the Base

  1. Heat the ghee in a large pot over medium heat.

  2. Add the cumin seeds and let them sizzle for a few seconds.

  3. Stir in the onion, garlic, and ginger. Sauté until softened and fragrant.

Add Vegetables

  1. Add the sweet potatoes and carrots, stirring to coat them in the aromatic base.

  2. Mix in turmeric, coriander, cinnamon (if using), and black pepper.

Simmer

  1. Pour in the vegetable broth, bring to a boil, then reduce to a simmer.

  2. Cover the pot and cook for 20 minutes, or until the sweet potatoes and carrots are fork-tender.

Blend

  1. Remove the pot from heat. Use an immersion blender to puree the soup until smooth, or blend in batches.

  2. For a chunkier texture, leave some sweet potatoes, carrots, and chickpeas whole.

Add Chickpeas and Coconut Milk

  1. Stir in the chickpeas and coconut milk. Simmer gently for 5 minutes to meld the flavors.

Season and Serve

  1. Add salt to taste and adjust spices if needed.

  2. Ladle into bowls, garnish with fresh cilantro, and add a squeeze of lime or lemon juice for brightness.

Ayurvedic Tips

  • Vata: Perfect as-is—this soup is grounding and nourishing.

  • Pitta: Use less ginger and black pepper, and add more coconut milk for a cooling effect.

  • Kapha: Reduce or omit the coconut milk and add a pinch of cayenne for extra heat to balance Kapha.

This soup is hearty, sweet, and satisfying. Pair it with whole-grain bread, a side of quinoa, or simply enjoy it as a complete meal.

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RecipesLisa Bermudezrecipes, Ayurveda