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Easy Pumpkin Soup Recipe (With Crispy Chickpea Topping!)
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.
Prep Time
10 mins
Cook Time
1 hr 10 mins
Total Time
1 hr 30 mins
Servings: 4 servings
Calories: 249 kcal
Course:
Side Dish , Main Course , Soup
Cuisine:
American
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
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.
Cup of Yum
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
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
% 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.