Easy Pumpkin Soup Recipe (With Crispy Chickpea Topping!)
User Reviews
4.4
21 reviews
Good
-
Prep Time
10 mins
-
Cook Time
1 hr 10 mins
-
Total Time
1 hr 30 mins
-
Servings
4 servings
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Calories
249 kcal
-
Course
Side Dish, Main Course, Soup
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Cuisine
American
Easy Pumpkin Soup Recipe (With Crispy Chickpea Topping!)
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This pumpkin soup is as easy as it gets! With just a handful of ingredients, it’s a guaranteed crowd-pleaser for the whole fam. And the best part? It’s topped with smoky roasted chickpeas and fresh thyme, making it the cozy, fall-perfect recipe you need on busy weeknights.
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Ingredients
Chickpeas
- 1 15-oz can chickpeas rinsed and drained, 425 g
- 1 Tbsp olive oil 15 mL
- 1 Tbsp soy sauce use tamari for a gluten-free option, 15 mL
- 2 tsp Sriracha 10 g
- 1 tsp maple syrup 5 mL
- 1 tsp smoked paprika
Soup
- 1 Tbsp olive oil 15 mL
- 2 shallots diced
- 2 cloves garlic minced
- 3 15-oz cans pumpkin puree* or 2 pie pumpkins, or 6 cups puree
- 1 roasted red bell pepper*
- 1 ½ cup vegetable stock 350 mL
- ½ cup plain almond milk 120 mL
- ½ tsp salt
- ¼ tsp each ground pepper, cinnamon
- Optional garnish: thyme, feta cheese
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Instructions
- Chickpeas: Preheat oven to 400°F (204°C). Thoroughly dry chickpeas with a paper towel, then toss with olive oil, soy, sriracha, maple, and paprika. Spread onto a parchment-lined baking sheet and bake for 20 minutes until golden brown and a little crispy. Let sit in the oven to stay warm while you make the soup.
- Soup: Meanwhile, bring olive oil to medium heat. Add shallots and garlic, cooking until the shallots become translucent. Stir in the pumpkin, roasted bell pepper, vegetable stock, almond milk, and seasonings.
- Puree: Before the soup gets too warm, blend until smooth. This is easiest with a handheld immersion blender. Or, transfer the soup to a countertop blender.
- Serve: If you used a countertop blender, return the soup to the pot over medium heat. Bring the soup to a gentle simmer. Taste and adjust seasonings as needed. Ladle a cup of soup into a bowl and top with a handful of chickpeas. Serve warm, optionally garnished with thyme and crumbled feta cheese.
Notes
- To make your own pumpkin puree:1. Chop the tops off of 2 sugar (pie) pumpkins, cut them in half lengthwise, and scoop out the seeds and stringy bits with a spoon.2. Rub a touch of olive oil on the inside of each, just 1 Tbsp total, then place face down on a baking sheet and roast for about 1 hour at 350F (175C) until flesh is ultra fork-tender.3. Scoop or peel the innards from the skins and use them instead of the pumpkin puree (guide for homemade pumpkin puree here!).
- To make your own roasted red pepper:1. Set a whole red bell pepper directly onto a rack above the pumpkin. Let this roast until it’s nearly black, turning it every 10 minutes.2. Place the pepper in a bowl, cover it with plastic wrap or a plate, and set aside for a few minutes to let the skin loosen.3. Gently peel off the pepper's skin, remove the seeds and stem, and chop it into chunks.
Nutrition Information
Show Details
Serving
1serving
Calories
249kcal
(12%)
Carbohydrates
39g
(13%)
Protein
8g
(16%)
Fat
8g
(12%)
Saturated Fat
1.1g
(6%)
Cholesterol
1mg
(0%)
Sodium
863mg
(36%)
Potassium
298mg
(9%)
Fiber
8.3g
(33%)
Sugar
12.8g
(26%)
Calcium
117mg
(12%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 249 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 249kcal | 12% |
| Carbohydrates | 39g | 13% |
| Protein | 8g | 16% |
| Fat | 8g | 12% |
| Saturated Fat | 1.1g | 6% |
| Cholesterol | 1mg | 0% |
| Sodium | 863mg | 36% |
| Potassium | 298mg | 6% |
| Fiber | 8.3g | 33% |
| Sugar | 12.8g | 26% |
| Calcium | 117mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.4
21 reviews
Good
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