4.7 from 45 votes
Vegan Butternut Squash and Chickpea Soup
Low fat, low calorie vegan soup with butternut squash, chickpeas, spinach, turmeric, cumin, cinnamon and cayenne. Kosher, Middle Eastern, Pareve
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
Servings:
8
servings
Calories:
196 kcal
Course:
Soup
Cuisine:
Middle Eastern
Ingredients
- 2 tbsp extra virgin olive oil
- 1 onion large, yellow, diced
- 1 1/2 pounds butternut squash cubed and peeled
- 3 1/2 cups chickpeas cooked; or two 15 oz. cans chickpeas, drained and rinsed
- 1 teaspoon cumin
- 1/2 teaspoon Turmeric
- 1/4 teaspoon cinnamon
- Pinch cayenne pepper
- salt
- 3 cups spinach fresh 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.
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 8 servings
Amount Per Serving
Calories 196
% 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.