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Moroccan Carrot & Butternut Squash Soup with Chickpeas, Coconut Milk & Coriander

Interstitial cystitis means your bladder wall is permanently sensitised — and acidic, spicy, or irritating foods can send your symptoms into a flare within hours. This soup was built around the complete opposite of that. Every single ingredient here was chosen because it is either actively anti-inflammatory or completely bladder-neutral. Carrots deliver beta-carotene that supports the repair of the glycosaminoglycan layer lining your bladder wall — the protective coating that IC damages. Butternut squash adds depth, creaminess, and a concentration of antioxidants that reduce systemic inflammation without any bladder burden. Chickpeas, rinsed thoroughly to remove any irritating compounds, provide plant protein and fibre that keep you full without triggering symptoms. Coconut milk replaces any cream or citrus-based richness — delivering healthy fats and a beautifully smooth texture with zero acidity. Cinnamon and cumin bring the warmth of Moroccan tradition without a single spice that irritates your bladder. No tomatoes. No citrus. No chilli. No harissa. Just pure, warming comfort food that your bladder can finally relax around.
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings: 2 people
Course: Main Course, Soup
Cuisine: Healthy, Morrocan
Calories: 310
Ingredients Equipment Method

Ingredients
  

  • 250 g carrots peeled and roughly chopped
  • 250 g butternut squash peeled and cubed
  • 100 g canned chickpeas drained and rinsed thoroughly
  • 200 ml light coconut milk
  • 500 ml low-sodium vegetable broth
  • 1 tsp fresh ginger grated
  • 1 tbsp extra virgin olive oil
  • ½ tsp ground cumin
  • ¼ tsp ground cinnamon
  • ¼ tsp black pepper freshly ground
  • 3 tbsp fresh coriander chopped

Equipment

  • 1 Large saucepan with lid Min. 20cm (8 inch)
  • 1 Stick blender or standing blender For blending soup
  • 1 Fine mesh sieve For rinsing chickpeas
  • 1 Vegetable peeler For carrots and squash
  • 1 Fine grater or microplane For grating ginger
  • 1 Measuring jug For broth and coconut milk

Method
 

  1. Heat the olive oil in a large saucepan over medium heat. Add the grated ginger and cook for 2 minutes until fragrant. Add the ground cumin and cinnamon and stir directly into the oil for 30 seconds to bloom the spices.
  2. Add the peeled and roughly chopped carrots and cubed butternut squash to the pan. Pour in the vegetable broth and stir well. Bring to a boil then reduce to a gentle simmer. Cover and cook for 20–22 minutes until both vegetables are completely tender.
  3. Remove the pan from the heat. Use a stick blender directly in the pan to blend everything until completely smooth and silky. Take your time — no chunks, no lumps.
  4. Return the blended soup to low heat. Stir in the light coconut milk and rinsed chickpeas. Warm through gently for 3–4 minutes — do not boil. Add the black pepper and taste — adjust cumin or cinnamon if needed.
  5. Ladle the soup into two bowls. Scatter fresh coriander generously over each bowl. Finish with a light drizzle of extra virgin olive oil. Serve immediately while hot.