Orange Squash and Garbanzo Stew Soup
Cozy up to a hearty bowl of Orange Squash and Garbanzo Stew Soup, a nourishing combination of sweet, earthy orange squash and protein-packed chickpeas simmered with bold spices like cumin, paprika, and a hint of cinnamon. This vibrant stew-soup hybrid is brimming with Mediterranean-inspired flavors enhanced by tangy lemon juice and fresh cilantro. With its velvety texture from lightly mashed squash and chunky vegetables for added bite, this one-pot dish is both comforting and satisfying. Perfect for a chilly evening or a make-ahead meal, this easy-to-follow recipe requires just 15 minutes of prep time and is naturally vegan and gluten-free. Serve warm as a standalone meal or pair it with crusty bread for a complete dining experience.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 0.5 teaspoon ground cinnamon
- 4 cups orange squash (e.g., butternut squash), peeled, seeded, and cubed
- 2 cups cooked garbanzo beans (chickpeas), rinsed and drained
- 4 cups vegetable broth
- 1 14-ounce can diced tomatoes (canned, with juices)
- 2 tablespoons lemon juice
- 2 tablespoons fresh cilantro, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for about 5 minutes, stirring frequently, until soft and translucent.
Stir in the minced garlic, ground cumin, ground paprika, and ground cinnamon. Cook for 1 minute until fragrant.
Add the cubed orange squash, garbanzo beans, vegetable broth, and diced tomatoes with their juices. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the squash is tender.
Using a spoon, lightly mash some of the squash pieces to thicken the soup, leaving the rest intact for texture.
Stir in the lemon juice, chopped cilantro, salt, and black pepper. Adjust seasoning to taste.
Simmer for another 5 minutes, uncovered, to meld the flavors together.
Ladle into bowls and serve warm. Garnish with additional cilantro if desired.
Nutrition Facts
Calories |
322 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 11% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 934 mg | 41% | |
| Total Carbohydrate | 55.7 g | 20% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 12.3 g | ||
| Protein | 11.8 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 160 mg | 12% | |
| Iron | 4.4 mg | 25% | |
| Potassium | 1253 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
