Pumpkin Chickpea Soup
Indulge in the cozy flavors of autumn with this hearty Pumpkin Chickpea Soup, a creamy and aromatic dish perfect for any time of year. This plant-based soup combines the velvety richness of pumpkin purée with nutrient-packed chickpeas, infused with warm spices like cumin, cinnamon, and paprika for a bold, comforting flavor profile. Enhanced with creamy coconut milk and gently simmered to perfection, this soup is as satisfying as it is nourishing. The recipe is a breeze to prepare, requiring just 35 minutes from start to finish, making it an excellent choice for busy weeknights or meal prep. Garnish with fresh cilantro and crunchy pumpkin seeds for an elegant touch that elevates every spoonful. Perfect for those seeking a vegan, gluten-free option, this Pumpkin Chickpea Soup is a true crowd-pleaser that delivers on both nutrition and flavor.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 cloves, minced garlic
- 1 teaspoon ground cumin
- 0.5 teaspoons ground cinnamon
- 1 teaspoon paprika
- 2 cups pumpkin puree
- 4 cups vegetable broth
- 1 15-ounce can, rinsed and drained canned chickpeas
- 1 cup coconut milk
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons, chopped (optional, for garnish) fresh cilantro
- 2 tablespoons (optional, for garnish) pumpkin seeds
Instructions
Heat a large pot over medium heat and add the olive oil.
Once the oil is hot, add the diced onion and sauté for 4-5 minutes until soft and translucent.
Add the minced garlic and cook for another minute, stirring frequently to avoid burning.
Stir in the ground cumin, cinnamon, and paprika, cooking for 1 minute to release the spices' aromas.
Add the pumpkin puree, vegetable broth, and chickpeas to the pot. Stir well to combine.
Bring the soup to a boil, then reduce the heat to low and let it simmer for 15 minutes, allowing the flavors to meld together.
Using an immersion blender, carefully blend the soup until smooth. Alternatively, let the soup cool slightly and blend in batches using a countertop blender.
Return the soup to the pot (if using a countertop blender) and stir in the coconut milk. Heat gently over low heat for 2-3 minutes.
Season the soup with salt and black pepper, adjusting to taste.
Ladle the soup into bowls and garnish with chopped fresh cilantro and toasted pumpkin seeds, if desired. Serve warm.
Nutrition Facts
Calories |
409 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.5 g | 21% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1383 mg | 60% | |
| Total Carbohydrate | 53.9 g | 20% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 16.5 g | ||
| Protein | 14.2 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 128 mg | 10% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 1010 mg | 21% | |
*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.
