Recipe

The Healthy Soup and Sandwich Combo You Can Make Between Classes

By Megan Prendergast at University of Texas

Winter calls for endless bowls of soup and countless hours of Netflix. So roast some carrots, make this soup, and find a new series to binge-watch before school starts again.

If you pre-roast the veggies and caramelize the onions the night before, this carrot soup and hummus sandwich combo only takes 20 minutes to prepare.

Roasted Carrot and Cumin Soup with Caramelized Onion and Hummus Sandwich

  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Servings: 2
  • Easy
Ingredients
  • 1/4 yellow onion, diced
  • 1 clove garlic, minced
  • 3 tablespoon olive oil
  • 2 1/2 cup vegetable stock
  • 12 oz cumin roasted carrots, about 7 medium carrots
  • 1 loaf ciabatta
  • 1 15 oz can chickpeas, drained and rinsed
  • 2 roasted garlic cloves
  • 2 tablespoon lemon juice
  • 1/2 teaspoon cumin
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon salt
  • 3 tablespoon sunflower seeds, optional
  • 1/3 cup caramelized onions

Photo by Megan Prendergast

Step 1

Heat one tablespoon olive oil over medium heat in a frying pan. Once hot, add diced yellow onions and garlic, and cook until fragrant, about 4-5 minutes.

Photo by Megan Prendergast

Step 2

Transfer onions and minced garlic clove to a pot, and add roasted carrots and vegetable stock. Cook for 10 minutes. Find out how to roast veggies here.

Photo by Megan Prendergast

Step 3

While soup is cooking, prepare the hummus.

Step 4

To make hummus, add chickpeas, roasted garlic, lemon juice, cumin, smoked paprika, salt, sunflower seeds and two tablespoons olive oil to a food processor and blend until smooth. Add water a tablespoon at a time if the hummus isn’t smooth enough.

Photo by Megan Prendergast

Step 5

Slice ciabatta in half and toast. Spread hummus on both sides of bread, and add caramelized onions.

Photo by Megan Prendergast

Step 6

Once soup is ready, use an immersion blender to puree soup until smooth. Or let cool for 10 minutes, and transfer to a blender and puree.

Photo by Megan Prendergast

Step 7

Serve soup, slice sandwich and enjoy.

Photo by Megan Prendergast

Check out our favorite carrot dishes: