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.
- 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 Size | 570 grams |
Energy | |
Calories 220kcal | 9% |
Protein | |
Protein 10g | 6% |
Carbohydrates | |
Carbohydrates 40g | 12% |
Fiber 9g | 23% |
Sugar 12g | 12% |
Fat | |
Fat 12g | 14% |
Saturated 2.99g | 10% |
Cholesterol 8mg | - |
Vitamins | |
Vitamin A 1140ug | 127% |
Choline 44mg | 8% |
Vitamin B1 0.26mg | 22% |
Vitamin B2 0.44mg | 34% |
Vitamin B3 2.60mg | 16% |
Vitamin B6 0.45mg | 26% |
Vitamin B9 140ug | 36% |
Vitamin B12 0.09ug | 4% |
Vitamin C 30mg | 32% |
Vitamin E 5mg | 34% |
Vitamin K 72ug | 63% |
Minerals | |
Calcium, Ca 300mg | 23% |
Copper, Cu 0.57mg | 0% |
Iron, Fe 8mg | 68% |
Magnesium, Mg 90mg | 21% |
Phosphorus, P 240mg | 19% |
Potassium, K 1180mg | 35% |
Selenium, Se 6ug | 10% |
Sodium, Na 790mg | 53% |
Zinc, Zn 2.02mg | 18% |
Water | |
Water 510g | - |
* 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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