This green soup combines light spiciness and depth from oriental spices with the freshness of watercress and spinach. Roasted carrots and chickpeas add texture and flavor. A vibrant, nutrient-rich dish with Ayurvedic inspiration.
Ingredients (for 4 servings)
Roasted Oven Carrots:
400 g carrots (cut into small cubes)
3–4 tbsp sesame oil
1½ tbsp Ras el Hanout
1 tsp salt
1 can chickpeas (divided) or 250 g cooked chickpeas
Soup:
1 medium onion (sliced into rings)
3 cm fresh ginger (finely chopped)
1 L vegetable broth
400 g watercress
150 g fresh spinach
1 tbsp rose water
3 tbsp firm natural yogurt (for serving)
To taste:
to taste salt and pepper
Preparation (approx. 35 minutes)
Roast carrots & chickpeas: Toss carrots with Ras el Hanout, salt, and oil. Spread on a baking sheet and roast in a preheated oven at 150 °C (top/bottom heat) for 15 minutes. Mix in half of the chickpeas and roast for another 10 minutes.
Prepare soup: In a large pot, sauté onions and ginger in a little oil. Add the remaining chickpeas, vegetable broth, watercress, spinach, and 1 tsp salt. Bring to a boil and simmer for about 5 minutes until the greens have wilted.
Blend & refine: Puree the soup finely, stir in rose water, and season with salt and pepper to taste.
Serve: Pour the soup into bowls. Top each with roasted carrots and chickpeas. Garnish with a spoonful of yogurt if desired.
Ayurveda Tips:
Best time of day: Ideal for lunch or as a light evening meal.
Constitution: Good for Pitta and Kapha – cooling leafy greens, harmonizing rose water. Vata can use milder amounts of Ras el Hanout and enjoy the soup nice and warm.
Variation: Instead of watercress, arugula can also be used for a spicier note.
Nutritional Information per Serving
| Nutritional Information | Amount | % NRV* |
|---|---|---|
| Calories | 270 kcal | 13.5% |
| Protein | 10.2g | 20.4% |
| Carbohydrates | 23.5g | 7.8% |
| Fat | 13.5g | 19.3% |
*Based on a 2000-calorie diet
