Curried pumpkin and chickpea soup
Warm up with a hearty Curried Pumpkin and Chickpea Soup! Made with tender pumpkin, protein-packed chickpeas, aromatic curry powder, and savory chicken gravy, this delicious soup is perfect for a cozy meal. Easy to make and bursting with flavor, it's great for lunch or dinner. Try this delightful recipe today and enjoy a comforting bowl of goodness!
- 15 Apr 2024
- Cook time 40 min
- Prep time 15 min
- 4 Servings
- 7 Ingredients
Curried pumpkin and chickpea soup is a warm, hearty dish that combines the sweetness of pumpkin with the earthiness of chickpeas, all infused with the rich, aromatic flavors of curry. It's perfect for a cozy evening meal and is both nutritious and delicious.
Ingredients:
Instructions:
- Finely chop the onion.
- Mince the garlic cloves.
- Peel and chop the pumpkin into chunks if not already done.
- Drain and rinse the canned chickpeas.
- In a large pot, heat the olive oil over medium heat.
- Add the finely chopped onion and sauté for about 5-7 minutes, or until the onions become translucent and begin to soften.
- Add the minced garlic and curry powder to the pot. Stir continuously for about 1-2 minutes, or until the garlic is fragrant and the curry powder is well mixed with the onions.
- Add the chopped pumpkin to the pot and stir to coat the pumpkin pieces with the aromatic mixture.
- Pour in the chicken gravy, making sure the pumpkin is fully submerged. If needed, add more liquid (water or additional broth) to just cover the pumpkin.
- Bring the mixture to a boil, then reduce the heat to a simmer.
- Cover the pot and let it simmer for about 20-30 minutes, or until the pumpkin is tender and easily pierced with a fork.
5. Blend the Soup:
- Using an immersion blender, blend the soup directly in the pot until smooth and creamy. If you don't have an immersion blender, carefully transfer the soup in batches to a blender and blend until smooth, then return it to the pot.
6. Add the Chickpeas:
- Stir in the drained and rinsed chickpeas.
- Allow the soup to simmer for an additional 5-10 minutes, just to heat the chickpeas through.
- Taste the soup and adjust seasoning as needed with salt and pepper.
- Ladle the soup into bowls and serve hot.
Tips:
- For a richer flavor, roast the pumpkin in the oven at 375°F (190°C) for about 25 minutes before adding it to the soup.
- Use freshly ground curry powder for the best flavor. Adjust the amount to your spice tolerance.
- If you prefer a smoother texture, use an immersion blender to puree the soup after it has cooked.
- For a vegetarian version, substitute chicken gravy with vegetable broth.
- Garnish with fresh cilantro, a dollop of yogurt, or a sprinkle of roasted chickpeas for added texture and flavor.
Enjoy your flavorful bowl of curried pumpkin and chickpea soup. This dish not only provides warmth and comfort but is also packed with essential nutrients. Serve it with a side of crusty bread for a complete meal that will leave you satisfied and nourished.
| Nutrition Facts | |
|---|---|
| Serving Size | 520 grams |
| Energy | |
| Calories 230kcal | 9% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 40g | 11% |
| Fiber 5g | 13% |
| Sugar 11g | 11% |
| Fat | |
| Fat 10g | 12% |
| Saturated 2.01g | 7% |
| Cholesterol 10mg | - |
| Vitamins | |
| Vitamin A 1020ug | 114% |
| Choline 44mg | 8% |
| Vitamin B1 0.23mg | 19% |
| Vitamin B2 0.40mg | 31% |
| Vitamin B3 2.24mg | 14% |
| Vitamin B6 0.31mg | 18% |
| Vitamin B9 110ug | 27% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 24mg | 28% |
| Vitamin E 2.87mg | 19% |
| Vitamin K 5ug | 4% |
| Minerals | |
| Calcium, Ca 100mg | 7% |
| Copper, Cu 0.48mg | 0% |
| Iron, Fe 3.19mg | 29% |
| Magnesium, Mg 55mg | 13% |
| Phosphorus, P 220mg | 17% |
| Potassium, K 1070mg | 32% |
| Selenium, Se 2.89ug | 5% |
| Sodium, Na 780mg | 52% |
| Zinc, Zn 1.53mg | 14% |
| Water | |
| Water 460g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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