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As the days grow shorter and the crisp autumn air wraps around you, nothing soothes the soul quite like a hearty bowl of Pumpkin and Chickpea Soup. This golden blend of earthy pumpkin, protein-rich chickpeas, and aromatic spices transforms a simple meal into a nourishing experience. Whether you’re looking to warm up after a chilly day or searching for a wholesome dinner that captures the essence of fall, this recipe will fill both your bowl and your heart with comfort.
Why You’ll Love This Pumpkin Chickpea Soup
This soup isn’t just another pumpkin recipe it’s a celebration of balance and flavor. The sweetness of roasted pumpkin pairs beautifully with the nutty texture of chickpeas, while the spices lend a deep, warming fragrance to each spoonful.
- Perfect for cozy family dinners or meal prep.
- Packed with fiber, protein, and vitamins A and C.
- Naturally vegan and gluten-free.
- Simple, one-pot preparation with minimal cleanup.
Wholesome Pumpkin Chickpea Soup for Cold Days
- Total Time: 40 mins
- Yield: 6 servings
Description
A warm, spiced Pumpkin and Chickpea Soup made with fragrant coriander, cumin, cinnamon, and ginger perfect for cozy autumn dinners.
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 large brown onion
- 2 cloves garlic, crushed
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- 1 teaspoon ground cinnamon
- 1 teaspoon freshly grated ginger
- 1.6 kg pumpkin, skin on, diced
- 2 litres vegetable stock
- 2 x 400 gram tins chickpeas, drained and rinsed
- pepper
- juice of 1 lemon
- ¼ cup fresh coriander, roughly chopped
Instructions
1. Heat a large saucepan over medium-high heat.
2. When hot, add oil and onion. Cook, stirring often, for 3 minutes.
3. Stir in garlic, coriander, cumin, cinnamon and ginger. Cook, stirring, for 2 minutes.
4. Add pumpkin. Cook, stirring often, for 2 minutes.
5. Add stock and almost all chickpeas; reserve ½ cup for garnish.
6. Cover and bring to boil, then reduce heat and simmer 20 minutes until pumpkin soft.
7. Blend soup in batches until smooth.
8. Return to pan, add pepper and lemon juice.
9. Taste and adjust seasoning. Sprinkle with chickpeas and coriander.
Notes
Use roasted pumpkin for deeper flavor.
Add coconut milk for creaminess.
Freeze leftovers up to 3 months.
- Prep Time: 10 mins
- Cook Time: 30 mins
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan
Ingredients for Pumpkin Chickpea Soup
Here’s everything you need to create a flavorful pot of this vibrant, fragrant soup.
| Ingredient | Quantity |
|---|---|
| Extra virgin olive oil | 1 tablespoon |
| Large brown onion | 1 |
| Garlic cloves, crushed | 2 |
| Ground coriander | 2 teaspoons |
| Ground cumin | 2 teaspoons |
| Ground cinnamon | 1 teaspoon |
| Freshly grated ginger | 1 teaspoon |
| Pumpkin, skin on, diced | 1.6 kg |
| Vegetable stock | 2 litres |
| Canned chickpeas, drained and rinsed | 2 x 400 g tins |
| Black pepper | To taste |
| Lemon juice | Juice of 1 lemon |
| Fresh coriander, roughly chopped | ¼ cup |
Step-by-Step Directions
Follow these easy steps to create your perfect bowl of Pumpkin and Chickpea Soup.
- Sauté the aromatics
Heat a large saucepan over medium-high heat. Add olive oil and onion, and cook for about 3 minutes until fragrant and slightly softened. - Spice it up
Stir in the garlic, ground coriander, cumin, cinnamon, and fresh ginger. Let the spices bloom for 2 minutes, releasing their rich aroma. - Add pumpkin
Add the diced pumpkin to the mixture and stir for 2 minutes, coating each piece in the spiced oil. - Pour in stock and chickpeas
Add the vegetable stock and all but ½ cup of chickpeas. Stir well and bring to a gentle boil. - Simmer gently
Reduce heat to medium-low, cover partially, and simmer for 20 minutes or until the pumpkin is tender and soft. - Blend to perfection
Use an immersion blender or standard blender to puree the soup until smooth and creamy. Work in batches if needed. - Season and finish
Return the soup to the saucepan. Add black pepper and two tablespoons of lemon juice. Adjust seasoning to taste, adding more lemon juice for acidity if desired. - Garnish and serve
Ladle into bowls and top with reserved chickpeas and chopped fresh coriander for a vibrant, restaurant-worthy finish.
Helpful Tips for the Perfect Soup
- Texture Control: For a chunkier texture, blend only half of the soup.
- Extra Creaminess: Add a dash of coconut milk or cashew cream before serving.
- Storage: Refrigerate in an airtight container for up to 4 days, or freeze for 3 months.
- Roasted Flavor: Roast the pumpkin beforehand for deeper caramelized sweetness.
- Spice Swap: Add chili flakes or smoked paprika if you prefer a little heat.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 9 g |
| Carbohydrates | 32 g |
| Fat | 6 g |
| Fiber | 8 g |
| Sugar | 6 g |
| Sodium | 130 mg |
FAQs About Pumpkin Chickpea Soup
What kind of pumpkin works best for this soup?
Use varieties like butternut, Kent, or sugar pumpkins. They have a naturally sweet flavor and soft texture that blends beautifully.
Can I use dried chickpeas instead of canned?
Yes! Soak 1 cup of dried chickpeas overnight, then cook until tender before adding to the soup.
How can I make it even more filling?
Add a handful of red lentils or serve with a slice of crusty whole-grain bread.
Can I make this soup in a slow cooker?
Absolutely. Combine all ingredients except lemon juice and fresh coriander, cook on low for 6 hours, blend, then finish with lemon and herbs.
Conclusion
This Pumpkin and Chickpea Soup brings you comfort in every spoonful earthy, spiced, and full of life. It’s the kind of meal that nourishes your body and soul, reminding you that simple ingredients, when combined thoughtfully, can create extraordinary flavors. So, grab your spoon, settle in, and let this soup warm you from the inside out.