Pumpkin and Chickpea Soup

Craving a warm, hearty meal that’s quick to make and packed with protein and fibre?

Our Pumpkin and Chickpea Soup is the ultimate comfort food for cooler days – nourishing, delicious and full of wholesome ingredients. This easy recipe serves four, making it ideal for a cosy lunch or a lighter and satisfying dinner.

Serves 4

Ingredients

• 1 tablespoon olive oil 
• 1 large brown onion, diced 
• 3 garlic cloves, crushed 
• 2 teaspoons ground cumin
• 2 teaspoons freshly grated ginger 
• 1.5kg pumpkin peeled and diced (or a 
  combination of sweet potato, pumpkin and 
  carrot)
• 1.5L salt-reduced chicken or vegetable stock 
• 2 x 400g tins chickpeas, drained and rinsed 
• 1 can (approximately 340ml) evaporated skim milk

Method

• Heat the oil in a large saucepan over low-medium heat. Slowly cook the onion for 3-4 minutes or until soft. Add the garlic and cumin. Cook, stirring for 30 seconds. 
• Add the stock and pumpkin and simmer for about 20-30 minutes until the pumpkin can easily be pierced with a fork. 
• Add the drained chickpeas and evaporated skim milk. 
• Allow to cool and carefully use a stick blender to puree until smooth. The soup will need to be warmed again before serving. 

Optional: Top with Greek yoghurt and a squeeze of lemon.

Notes

• Chickpeas are a valuable source of protein and soluble fibre. 
• Evaporated milk adds creaminess to the soup while increasing protein. You can replace this with more stock depending on how thick you like your soup. 
• You can adjust the amount of stock you use for soup thickness also. 
• You can omit cumin and grated ginger if you don’t have these, or would prefer to.