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Pumpkin Chickpea Soup

This warming pumpkin chickpea soup combines protein-rich chickpeas with seasonal pumpkin to create a nutritional powerhouse that delivers over 40% of your daily fiber needs in just one bowl. The natural sweetness of pumpkin paired with aromatic spices creates a satisfying texture and depth that transforms your perception of vegetarian soups.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course, Soup
Cuisine Vegan, Vegetarian
Servings 6 servings
Calories 310 kcal

Equipment

  • Large Pot
  • Immersion Blender or Regular Blender

Ingredients
  

Main Ingredients

  • 4 cups fresh pumpkin peeled and cubed (or 2 cans pumpkin puree)
  • 2 cans chickpeas 15 oz each, drained and rinsed
  • 1 large onion finely diced
  • 3 cloves garlic minced
  • 1 tablespoon fresh ginger grated
  • 4 cups vegetable broth low sodium
  • 1 can coconut milk 14 oz (light version optional)
  • 2 tablespoons olive oil

Spices

  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon turmeric
  • ¼ teaspoon cinnamon
  • ¼ teaspoon cayenne pepper optional
  • salt and black pepper to taste

Garnish

  • fresh cilantro for garnish
  • toasted pumpkin seeds for garnish

Instructions
 

  • Heat olive oil in a large pot over medium heat. Add diced onions and sauté for 3-4 minutes until they become translucent.
  • Add minced garlic and grated ginger to the pot, stirring continuously for 30 seconds until fragrant. Be careful not to burn the garlic.
  • Sprinkle in cumin, coriander, turmeric, cinnamon, and cayenne (if using). Stir constantly for one minute to toast the spices.
  • Add the cubed pumpkin and drained chickpeas to the pot, stirring to coat with the spice mixture. Let them cook together for 2-3 minutes to absorb the flavors.
  • Pour in the vegetable broth and bring to a gentle boil. Reduce heat to low, cover, and simmer for about 20 minutes or until the pumpkin is fork-tender. If using pumpkin puree, add it now and simmer for just 10 minutes.
  • Use an immersion blender to partially puree the soup, leaving some chickpeas whole for texture. Alternatively, transfer half the soup to a blender, puree until smooth, then return it to the pot.
  • Stir in the coconut milk and simmer for an additional 5 minutes. Season with salt and pepper to taste.
  • Serve hot, garnished with fresh cilantro and toasted pumpkin seeds.

Notes

This soup actually improves with time as flavors meld together. Refrigerate in an airtight container for up to 4 days, or freeze for up to 3 months.
For a lower calorie version, use light coconut milk or replace half the coconut milk with additional vegetable broth.
Butternut squash works beautifully in place of pumpkin if needed.

Nutrition

Calories: 310kcalCarbohydrates: 38gProtein: 12gFat: 14gPotassium: 15mgFiber: 11gVitamin A: 245IUIron: 25mg
Keyword Pumpkin Soup, Chickpea Soup, Vegan Soup, Healthy Soup, Fall Recipe
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