Butternut Squash Soup with Chickpeas Recipe

Butternut Squash Soup with Chickpeas
Tori Avey


  • 1½ cups dry chickpeas, soaked overnight or 3 cups canned chickpeas, drained and rinsed
  • One 2-pound butternut squash
  • 2 tablespoons extra virgin olive oil
  • 1 yellow onion, diced
  • ½ teaspoon cumin
  • ¼ teaspoon turmeric
  • Pinch of cayenne
  • Salt and black pepper, to taste
  • 3 cups fresh spinach leaves, rinsed clean
  • 3 cups brown rice, steamed, optional

A hearty vegetable-based soup, with a kick of spice, that is both vegetarian-friendly and gluten-free. You can serve the soup on its own, or over some steamed brown rice, for a heartier meal.

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Drain and rinse the chickpeas (also known as garbanzo beans). The chickpeas have thin outer skins that will shed during cooking. If you would like to avoid this, prep the chickpeas by gently squeezing them one by one to remove the skins. Discard the skins and reserve the chickpeas.

Rinse, dry, and seed your butternut squash. Cut it into 1½-inch cubes, leaving the skin intact (do not peel). Leaving the skin on the squash will keep the pieces from dissolving during the cooking process.

Warm the olive oil in a large soup pot over medium heat. Sauté the onion for a few minutes until it begins to caramelize. Add the chickpeas, butternut squash pieces, and spices to the pot. Fill the pot with water until all ingredients are completely covered. Bring to a boil, and then reduce heat to low. Cover the pot, vented slightly, and slowly simmer the soup. After 1 hour, add salt and pepper to taste. At 1½ hours, add the spinach leaves to the pot and stir; simmer for 5 more minutes until the spinach wilts. Taste the broth again; add more salt and pepper, if desired. Serve hot. You can also ladle the soup over steamed brown rice for a more filling entrée.


Calories per serving:

309 calories

Dietary restrictions:

High Fiber Vegan, Vegetarian, Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:



  • Fat 43g 66%
  • Carbs 336g 112%
  • Saturated 6g 29%
  • Fiber 55g 220%
  • Trans 0g
  • Sugars 39g
  • Monounsaturated 23g
  • Polyunsaturated 8g
  • Protein 51g 102%
  • Sodium 1,711mg 71%
  • Calcium 778mg 78%
  • Magnesium 744mg 186%
  • Potassium 4,812mg 137%
  • Iron 17mg 95%
  • Zinc 8mg 53%
  • Phosphorus 1,128mg 161%
  • Vitamin A 5,262µg 585%
  • Vitamin C 226mg 376%
  • Thiamin (B1) 2mg 115%
  • Riboflavin (B2) 1mg 30%
  • Niacin (B3) 20mg 100%
  • Vitamin B6 3mg 150%
  • Folic Acid (B9) 631µg 158%
  • Vitamin E 20mg 100%
  • Vitamin K 474µg 592%
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