CREAMY CHICKPEA SOUP WITH BUTTERNUT SQUASH

I ate this golden creamy chickpea soup for about 4 days in a row and I couldn’t get enough of it.
Thick and creamy, it’s quick to make, healthy, cheap, freezes brilliantly, and the only thing it needs is hot crusty bread for dunking!

You can never have too many warming soups in winter, right?
This delicious velvety soup loaded with protein-packed chickpeas is a winner, it’s filling and perfect to warm you up after a long day.

And what’s not to love about chickpeas? They’ve got it all: texture, taste and amazing nutritional benefits. Add some lovely butternut squash, fragrant garlic, rosemary and you’ll get a bowl of this creamy and aromatic soup in no time. 

WHAT DO YOU NEED FOR THIS RECIPE?

• Chickpeas
• Squash
• Rosemary
• Onion
• Potato (optional)
• Garlic
• Olive oil
• Turmeric (optional)
• Vegetable broth
• Salt & pepper

HEALTHY, EASY AND BUDGET-FRIENDLY

If you need a quick family meal on a busy weeknight, look no further.

This delicious creamy chickpea soup costs about $0.90 per serving and it’s on the table in 25 minutes, and your family will love it.

ARE CHICKPEAS HEALTHY?

YES. Chickpeas are nutrient-dense food rich in protein and fiber. According to a study published in the journal Nutrients, people who regularly consume chickpeas have higher intakes of several key nutrients. These include fiber, vitamins A, E and C, folate, magnesium, potassium, iron, and antioxidants. Yes, plenty of chickpeas then! 

Butternut squash is another highly nutrient-dense food with a range of fantastic health benefits, including being one of the best sources of beta-carotene, a powerful antioxidant. Squash is also rich in fiber, vitamins, and minerals like potassium, but low on calories.

And if you enjoy this creamy chickpea soup with delicious whole grain bread (I love that!), you’ll get tons of fiber that keep you fuller longer!

NOTES & RECIPE TIPS:

Vegetables: I used the delicious butternut squash, but you can use any kind of squash or, alternatively, you can use sweet potatoes.

Texture: I love thick and creamy soup, but I’m not a big fan of using cream and unnecessary fat, especially in simple and everyday recipes.

To make a soup a bit creamier, I simply add a cubed potato alongside the other veggies, because during cooking the cells of the potato break down, releasing starch and thickening the liquid. Lastly, I blend separately a 1/3 of the soup and then I return it to the pan. I like to thicken the soup mixing chunky bits and creamy texture.

Spices: although turmeric is not as commonly used in Italian cooking, I love adding some of this golden spice to some of my soup recipes.
This powerful antioxidant and anti-inflammatory spice provide incredible health benefits and a lovely golden color.

Flavors: rosemary is a great addition, this Mediterranean and deeply aromatic herb work wonderfully with chickpeas and squash adding extra flavor. You can substitute rosemary with fresh parsley, delicious with chickpeas.
Serve drizzled with olive oil or extra virgin olive oil, black pepper, and crusty bread.

Simply healthy and flavorsome, this creamy chickpea soup is a super simple way to get your protein and vegetables on the table in no time!

And if you love it, you might also like these flavorsome protein-packed soup recipes:

• Italian white bean soup
• Creamy chickpea soup
• The best white bean soup
• Easy pea and mint soup
• Spicy red lentil soup

If you make this recipe, let me know!
Leave a comment, rate it or tag a photo #theclevermeal on Instagram. I would love to hear from you! x

Print Recipe

5 from 1 vote

CREAMY CHICKPEA SOUP WITH BUTTERNUT SQUASH

This thick and creamy chickpea soup with butternut squash is quick to make, healthy, cheap, and the only thing it needs is hot crusty bread for dunking! 

Prep Time5 mins

Cook Time20 mins

Total Time25 mins

Course: Soup

Cuisine: Italian

Keyword: creamy chickpea soup

Servings: 4

Author: Katia

Ingredients

• 2 cans (30oz-850 grams) chickpeas, drained
• 2 cups (250 grams) squash, cubed
• 1 (150 grams) medium-sized potato, cubed
• 1 medium-sized onion, diced
• 2 garlic cloves, chopped
• 3 cups (720 ml) vegetable broth*
• 1 Tbsp extra virgin olive oil or olive oil (plus extra for drizzling)
• 1 sprig fresh rosemary (or 1/4 tsp of dried rosemary)
• 1 tsp ground turmeric (optional)*
• salt, to your taste*
• freshly ground black pepper
• 1/4 tsp chili flakes (optional)

Instructions

• In a large pot heat gently 1 Tbsp of olive oil and add chopped garlic, onion, chili and cook for about 3 minutes or until the onion starts to soften.
• Add chickpeas, potato, squash, rosemary, and turmeric (if you use it). Stir well for another minute or two.
• Add vegetable broth, a pinch of salt and bring to the boil.
• Reduce the heat, cover the pot and let it simmer for about 20 minutes, stirring occasionally.
• When the potato cubes are soft, remove the pot from the heat. 
• Before serving, remove the sprig of rosemary*, blend a 1/3 of the soup and then return it back to the pan. Mix well, and adjust seasoning and consistency according to your taste.
• Serve warm with a drizzle of extra virgin olive oil and freshly ground pepper.

   Enjoy with crusty whole-grain bread.

Notes

• I usually make my own vegetable broth cooking for about 5-10 minutes vegetable scraps and herbs. However, when I'm short on time I go for hot water and vegan low salt vegetable broth cubes.
• Seasoning: If you use a broth that tastes quite salty on its own, it's important to adjust the seasoning at the end and not at the beginning as you never really know how strong the salt from the broth is. I would start only with a good pinch of salt, no more than that.
• Leftover: it keeps well in the fridge for up to 3 days. t’s also freezable: divide among airtight containers (leaving 1-inch space at the top), and freeze up to 2 months.
• Rosemary: I've got a massive bush of rosemary in my garden, and I always use a fresh sprig. If you use a fresh rosemary sprig, keep in mind it will lose its leaves into the soup. They don't bother me, but you might want to take them off before serving, or to chop them before cooking : )
• Turmeric: this spice adds a lovely color and great health benefits since it works as a powerful antioxidant, anti-inflammatory, and anti-cancer spice when combined with a pinch of black pepper.
  Although turmeric is not as commonly used in Italian cooking, I love adding some of this golden spice to my soups, but feel free to skip it if you don't have it at hand.