Vegan Butternut Squash and Chickpea Soup
User Reviews
4.7
45 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
50 mins
-
Servings
8 servings
-
Calories
196 kcal
-
Course
Soup
-
Cuisine
Middle Eastern
Vegan Butternut Squash and Chickpea Soup
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Low fat, low calorie vegan soup with butternut squash, chickpeas, spinach, turmeric, cumin, cinnamon and cayenne. Kosher, Middle Eastern, Pareve
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Ingredients
- 2 tbsp extra virgin olive oil
- 1 large yellow onion, diced
- 1 1/2 pounds cubed and peeled butternut squash
- 3 1/2 cups cooked chickpeas (or two 15 oz. cans chickpeas, drained and rinsed)
- 1 teaspoon cumin
- 1/2 teaspoon Turmeric
- 1/4 teaspoon cinnamon
- Pinch cayenne
- salt
- 3 cups Fresh Spinach Leaves
Instructions
- In a large pot, heat up olive oil over medium. Add the onion and sauté for about 10 minutes till softened.
- Add the butternut squash and cooked chickpeas to the pot.
- Cover with 2 quarts (8 cups) of hot water. Bring to a boil, then reduce to a simmer.
- Stir in the cumin, turmeric, cinnamon, cayenne, and 1/2 tsp of salt.
- Cover the pot, lid slightly vented. Let the soup cook for 20-25 minutes, till the squash is tender.
- Take the lid off and stir in the fresh spinach leaves. Let them simmer for 1-2 minutes till softened and wilted. Remove from heat.Serve hot. May be served over steamed brown rice for a more filling entrée.
Nutrition Information
Show Details
Calories
196kcal
(10%)
Carbohydrates
31g
(10%)
Protein
7g
(14%)
Fat
5g
(8%)
Sodium
18mg
(1%)
Potassium
595mg
(17%)
Fiber
7g
(28%)
Sugar
5g
(10%)
Vitamin A
10115IU
(202%)
Vitamin C
22.9mg
(25%)
Calcium
93mg
(9%)
Iron
3.2mg
(18%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 196 kcal
% Daily Value*
| Calories | 196kcal | 10% |
| Carbohydrates | 31g | 10% |
| Protein | 7g | 14% |
| Fat | 5g | 8% |
| Sodium | 18mg | 1% |
| Potassium | 595mg | 13% |
| Fiber | 7g | 28% |
| Sugar | 5g | 10% |
| Vitamin A | 10115IU | 202% |
| Vitamin C | 22.9mg | 25% |
| Calcium | 93mg | 9% |
| Iron | 3.2mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
45 reviews
Excellent
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