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.