Butternut squash and chickpea soup
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Thick and full of nutrients, this butternut squash and chickpea soup is so warming, healthy, and freezes brilliantly. The only thing it needs is some hot crusty bread for dunking, these crusty panini rolls, easy pesto bread or this quick focaccia.
If there’s one thing I love about this weather, it’s soup. I love mixing seasonal ingredients, plant-based proteins, herbs, and spices to turn them into healthy comfort food.
In the last few weeks, this velvety butternut squash and chickpea soup, along with this garlic chickpea soup and white bean and kale soup, has been my go-to soup recipe.
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I love it because it’s filling, vegan, nourishing, and deliciously creamy without a single drop of heavy cream. Also, I love adding a touch to this flavorsome parsley pesto: its garlicky punch is one of my favorite kitchen essentials and takes this soup to the next level.
Plus, it’s easy to make. Just cook a big batch and enjoy it all week long; it’s always perfect to warm you up after a long day.
List of the ingredients
- Canned chickpeas
- Butternut squash
- Rosemary or bay leaves
- Onion
- Potato (optional)
- Garlic
- Olive oil
- Turmeric (optional)
- Low-sodium vegetable broth
- Parsley pesto (optional, but recommended!)
- Salt & pepper
How to make it
(The full recipe is at the bottom of the page)
- Saute diced onion in olive oil
- Add garlic and turmeric
- Stir in the rest of the ingredients and bring to the boil
- Reduce the heat and simmer until the butternut squash is soft
- Blend part of the soup and return it to the pot
- Serve topped with parsley pesto and crusty bread.
NOTES & RECIPE TIPS
- Chickpeas: this convenient nutrient-dense food is a terrific cupboard staple, perfect to add plenty of plant-based protein to any meal. If you’re into healthy chickpeas, you’ll love these fabulous chickpea recipes.
- Butternut squash is absolutely a must in this season. It’s healthy, inexpensive, keeps well for weeks, and versatile, perfect for making this soup nourishing and velvety.
Any squash will work just fine in this soup. - Texture: I love creamy soups, but I’m not a big fan of using cream or butter in my simple everyday recipes. However, I found that a cubed potato works so well, during cooking the cells of the potato break down, releasing starch and thickening the liquid. Then I blend separately half of the soup and then I return it to the pan to mix chunky bits and creamy soup.
- Turmeric: This powerful antioxidant and anti-inflammatory golden spice provides incredible health benefits and a lovely golden color. It’s definitely one of my favorite spices, and I try to include it in most of my soups, including this lovely butternut and chickpea soup.
- Flavors: the deeply aromatic rosemary and the garlicky parsley pesto deliver plenty of flavor.
If you look for more healthy soups…
- Italian white bean soup
- Green lentil soup
- The best white bean soup
- Easy pea and mint soup
- Spicy red lentil soup
- Tomato chickpea soup
If you make this butternut squash and chickpea soup, let me know!
Leave a comment, rate it or tag a photo #theclevermeal on Instagram. I would love to hear from you! x
Butternut squash and chickpea soup
This thick and creamy butternut squash and chickpea soup is quick to make, healthy, and the only thing it needs is hot crusty bread for dunking!
Servings: 4
Calories: 326kcal
Ingredients
- 1 Tbsp olive oil or extra virgin olive oil, plus more for drizzling
- 1 medium-sized onion, diced
- 2 garlic cloves, chopped
- ½ to 1 tablespoon ground turmeric (optional)*
- 2 cans (15oz-450grams each) chickpeas, rinsed and drained
- 2 cups (250 grams) squash, cubed
- 1 (150 grams) medium-sized potato, cubed
- 3 cups (720 ml) vegetable broth*
- 1 sprig fresh rosemary (or 1/4 tsp of dried rosemary)
- ½ tsp salt, or according to your taste
- freshly ground black pepper
Parsley pesto
- 1 handful fresh parsley leaves, chopped
- 1 small garlic clove, pressed or grated
- 1 Tbsp extra virgin olive oil
- ¼ tsp chili flakes
Instructions
- In a large pot heat gently 1 Tbsp of olive oil, then add diced onion cook for about 5 minutes or until the onion starts to soften.
- Add turmeric, chili flakes and garlic and stir for about 1 minute.
- Add the rest of the ingredients, 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 butternut squash is soft, remove the pot from the heat.
- Remove the sprig of rosemary, transfer half od the soup into a blender, puree until smooth, and return it back to the pot.. Mix well, taste and adjust seasoning according to your taste.
- Serve with a drizzle of extra virgin olive oil, fresh parsley and crusty bread.
Parsley pesto (see notes)
- Blend the parsley leaves with the garlic and the extra virgin olive oil (2 Tbsp if you like more dressing). Alternatively, you can chop parsley and garlic and mix them with the olive oil.
Notes
- Parsley pesto: you can either make a small quantity of pesto following the recipe, it’s enough for 4 servings. Alternatively, if you have plenty of fresh parsley, you can follow this recipe and make a big batch of pesto, use some for the soup, and then freeze the rest according to the recipe card.
- Leftover: it keeps well in the fridge for up to 3 days. It’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.
Nutrition
Calories: 326kcal | Carbohydrates: 46g | Protein: 13g | Fat: 12g | Saturated Fat: 1g | Sodium: 928mg | Potassium: 731mg | Fiber: 12g | Sugar: 2g | Vitamin A: 6716IU | Vitamin C: 22mg | Calcium: 120mg | Iron: 4mg
I didn’t follow exactly but use this as inspiration. It’s not the 1st pumpkin soup I made, but first time mixing it with chickpea and potato. I don’t know if this is what makes all the difference, but its the best soup I’ve ever made!!! Plus, it’s so nutritious, thank you thank you thank you!
You’re SO welcome, Elisa! I’m very pleased to read your comment.
Thanks so much for sharing your lovely feedback. x
I tried a Butternut Squash and Chickpea Soup at a restaurant and it was very tasty, so I found yours and am making it today! Thanks for sharing it! You still have 1 ground turmeric (optional)* instead of 1 T ground turmeric in your recipe. 🙂
I’m so glad you’ve found my soup recipe, Joan!
Thanks so much for sharing (and for the note about the turmeric, will amend it now! : )
Cheers. x
This is a “make again” recipe for sure. It’s a great base recipe that you can modify in many ways with different seasonings. I didn’t have rosemary, so used basil, and added a bit of nutmeg and coriander. Then I threw in a splash of maple syrup. It was a great tip to add the potatoes — the consistency was perfect.
Thank so much for your wonderful feedback, Laura. I’m very happy it was great. : )
Have a great weekend. x
Wonderful recipe and fun to make. My wife was very impressed and asked for seconds. This will become a go to meal for us in the fall and winter! Had a nice hearty Gouda grilled cheese sandwich to pair with it.
Awesome! I love the idea of serving this soup with grilled cheese sandwich : )
Thanks so much for sharing your feedback, Dave!
Wow! This is delicious! A new favorite of mine! To save time since I was making this before work I used frozen butternut squash and canned diced potatoes. Very easy and super delicious! Sharing this with my mom!
I’m so pleased to hear that, Kristen! : )
Thanks for taking the time to share your feedback, that’s lovely! Katia
Love the website and looking forward to trying this recipe. How many calories are in the soup?
Thanks, Susan! 😊 I’ve just added the nutritional values x
Absolutely delicious and filling
I’m so glad! 😊 Thanks for taking the time to share your feedback x
This was so delish! I used a couple of small sweet potatoes instead of potatoes which added extra loveliness. Just come across your website and it’s great! That’s my meals sorted for the rest of lockdown. 🙂
I’m so pleased you loved this soup and my website, too! Thanks so much for sharing your lovely feedback 🥰
Hiya how much turmeric should I use?
Oops, for some reason I didn’t specify it’s 1 scant Tbsp! 😬 I’ll do it right now, thanks for your question x
This was delicious!! Used 1 tbsp of powered tumeric per serving and made two, it was perfect. I also didn’t have all the chickpea cans so substituted northern beans.
Thanks for your lovely feedback, Mila! I’m so glad it turned out delicious 💛
Just wanted to let you know your blog is awesome. Easy to read and very helpful with such yummy recipes to make!
You are so sweet, thank you so much for your feedback Barbara! I’m very happy to hear that 🙂