Pumpkin & chickpea soup

Cozy up with our hearty Pumpkin & Chickpea Soup! Made with savory pumpkin, aromatic leek, garlic, and a blend of spices like oregano, cumin, and chili powder, this soup is both nutritious and delicious. The addition of vegetable broth, chickpeas for protein, and a touch of cheddar cheese offers a creamy finish. Perfect for a warming fall meal that’s both healthy and satisfying. Ready in just under an hour!

  • 22 Mar 2025
  • Cook time 30 min
  • Prep time 15 min
  • 4 Servings
  • 11 Ingredients

Pumpkin & chickpea soup

Pumpkin & chickpea soup is a hearty and nutritious dish perfect for warming up during colder months. Combining the earthy sweetness of pumpkin with the protein-packed goodness of chickpeas, this soup is not only delicious but also packed with essential nutrients. The addition of aromatic spices like oregano, chili powder, cumin, and cinnamon stick gives it an exotic twist that will tantalize your taste buds.

Ingredients:

2 tbsp olive oil
27g
1 leek
180g
2 garlic cloves
6g
2 tbsp dried oregano
30g
1 tsp chili powder
5g
1 tsp ground cumin
3g
4 cups vegetable broth
920g
8 cups pumpkin
960g
1/3 can canned chickpeas
130g
1 cinnamon stick
3g
1/3 cup cheddar cheese
33g

Instructions:

1. Prepare the Ingredients:
- Roughly chop the leek.
- Mince the garlic.
- Peel and dice the pumpkin.
- Drain and rinse the canned chickpeas.
- Grate the cheddar cheese.
2. Sauté Leek and Garlic:
- In a large pot, heat 2 tablespoons of olive oil over medium heat.
- Add the chopped leek and sauté for about 5 minutes, until soft and translucent.
- Add minced garlic and sauté for another 1-2 minutes until fragrant.
3. Add Spices:
- Stir in 2 tablespoons of dried oregano, 1 teaspoon of chili powder, and 1 teaspoon of ground cumin.
- Cook for another minute, allowing the spices to release their aromas.
4. Incorporate Pumpkin and Broth:
- Add the diced pumpkin to the pot and stir to coat with the spices.
- Pour in 4 cups of vegetable broth.
- Add the cinnamon stick to the mixture.
5. Simmer the Soup:
- Bring the soup to a boil, then reduce the heat to low.
- Simmer uncovered for about 20-25 minutes, or until the pumpkin is tender.
6. Blend the Soup:
- Remove the cinnamon stick.
- Use an immersion blender to puree the soup until smooth. If you don't have an immersion blender, let the soup cool slightly and blend in batches using a countertop blender.

7. Add Chickpeas:
- Once the soup is smooth, stir in the drained and rinsed chickpeas.
- Let the soup simmer for an additional 5-10 minutes to heat the chickpeas through.
8. Season and Serve:
- Taste and adjust seasoning if necessary.
- Ladle the soup into bowls.
- Garnish each bowl with grated cheddar cheese on top.

Tips:

- Preparation: Ensure all ingredients are prepped before starting to cook. This makes the process smoother and more efficient.

- Blending: For a creamier texture, use an immersion blender to puree the soup directly in the pot. Alternatively, let the soup cool slightly and blend in batches using a countertop blender.

- Seasoning: Taste the soup before serving and adjust the seasoning as needed. You might want to add a pinch of salt or a squeeze of lemon for added flavor.

- Cheese: If you prefer a dairy-free option, omit the cheddar cheese or replace it with a dairy-free cheese alternative.

- Serving: Serve the soup hot, garnished with fresh herbs like cilantro or parsley for added freshness and color.

- Storage: Store leftover soup in an airtight container in the refrigerator for up to 3 days. It can also be frozen for up to 3 months.

Once you've savored this luscious bowl of pumpkin & chickpea soup, it will likely become a staple in your kitchen. Its robust flavors and creamy texture make it a comforting meal that pairs well with crusty bread or a simple side salad. Plus, it's an excellent way to make use of seasonal pumpkins and a great choice for those looking to add more plant-based dishes to their diet.

Nutrition Facts
Serving Size570 grams
Energy
Calories 220kcal11%
Protein
Protein 10g6%
Carbohydrates
Carbohydrates 40g12%
Fiber 9g23%
Sugar 12g12%
Fat
Fat 12g14%
Saturated 2.99g10%
Cholesterol 8mg-
Vitamins
Vitamin A 1140ug127%
Choline 44mg8%
Vitamin B1 0.26mg22%
Vitamin B2 0.44mg34%
Vitamin B3 2.60mg16%
Vitamin B6 0.45mg26%
Vitamin B9 140ug36%
Vitamin B12 0.09ug4%
Vitamin C 30mg32%
Vitamin E 5mg34%
Vitamin K 72ug63%
Minerals
Calcium, Ca 300mg23%
Copper, Cu 0.57mg64%
Iron, Fe 8mg68%
Magnesium, Mg 90mg21%
Phosphorus, P 240mg19%
Potassium, K 1180mg35%
Selenium, Se 6ug10%
Sodium, Na 790mg53%
Zinc, Zn 2.02mg18%
Water
Water 510g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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