Pumpkin and chickpea soup

Craving chickpea pumpkin soup that’s warm, hearty and nourishing?

Our chickpea pumpkin soup is the ultimate comfort food for cooler days – nourishing, delicious and full of wholesome ingredients. Created with guidance from our dietitian, this easy recipe serves four, making it ideal for a cosy lunch or a lighter satisfying dinner.

Method

1. Heat the oil in a large saucepan over low-medium heat. Slowly cook the onion for 3 - 4 minutes or until soft.
2. Add the garlic and cumin. Cook, stirring for 30 seconds. 
3. Add the stock and pumpkin and simmer for about 20 - 30 minutes until the pumpkin can easily be pierced with a fork. 
4. Add the drained chickpeas and evaporated skim milk. 
5. Allow to cool and carefully use a stick blender to puree until smooth.
6. 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.

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For more nourishing ideas to enjoy across the seasons, you might like our easy five-ingredient savoury mince or our garlic prawn and vegetable stir fry both offering simple, flavour‑packed ways to bring more colour and balance to your meals.

And if you’d like support from our qualified dietitians, they’re here to offer practical, evidence‑based guidance, with our wider allied health team also available to help you stay confident, independent and well in your everyday life.