Pumpkin and chickpea soup
Prep
10 min
Cook
55 min
Serves
6
Skill
Vegetarian
Prep
10 min
Cook
55 min
Serves
6
Skill
Dairy and Lactose FreeVeganSoupsEntertainingWinterGood Source of ProteinLow in FatLow in SugarLow in Sodium
Packed with the goodness of legumes, this soup is high in fibre and protein and low in saturated fat. A great way to warm up on a cold winter’s day.
Ingredients
- 2 cloves garlic
- 750g butternut pumpkin, peeled and cut into 2cm thick pieces
- 8 sprigs fresh thyme
- 2 tbs olive oil
- 1 leek, finely sliced
- 2 x 440g cans of chickpeas
- 4cm knob of ginger, peeled and finely chopped
- 2 cups vegetable stock, salt-reduced
- 1 cup water, plus extra if needed
Nutrition per serving
1343 kJ
energy kj
14 g
protein
2 g
saturated fat
14.5 g
dietary fibre
33 g
carbohydrate
9 g
sugars
598 mg
sodium
Method
- Preheat oven to 200°C. Place garlic whole with skin intact into a roasting tray with pumpkin.
- Scatter thyme over the pumpkin and drizzle with half of the olive oil. Cover loosely with foil and bake for 20-25 minutes.
- While pumpkin roasts, make an incision in the leek with your knife half way through it from top to bottom, slightly open and wash thoroughly and thinly slice. Place leeks into a heavy based pot with the rest of the olive oil and fry over a low heat for 3-5 minutes until they are soft and translucent. Add chickpeas, ginger and stock and simmer for 10 minutes.
- Squeeze roasted garlic into the pot, discarding skins. Add the roasted pumpkin and cup of water, bring to the boil then remove from heat.
- Puree soup, adding extra water if desired, until smooth.
- 2 cloves garlic
- 750g butternut pumpkin, peeled and cut into 2cm thick pieces
- 8 sprigs fresh thyme
- 2 tbs olive oil
- 1 leek, finely sliced
- 2 x 440g cans of chickpeas
- 4cm knob of ginger, peeled and finely chopped
- 2 cups vegetable stock, salt-reduced
- 1 cup water, plus extra if needed
Nutrition per serving
1343 kJ
energy kj
14 g
protein
2 g
saturated fat
14.5 g
dietary fibre
33 g
carbohydrate
9 g
sugars
598 mg
sodium
- Preheat oven to 200°C. Place garlic whole with skin intact into a roasting tray with pumpkin.
- Scatter thyme over the pumpkin and drizzle with half of the olive oil. Cover loosely with foil and bake for 20-25 minutes.
- While pumpkin roasts, make an incision in the leek with your knife half way through it from top to bottom, slightly open and wash thoroughly and thinly slice. Place leeks into a heavy based pot with the rest of the olive oil and fry over a low heat for 3-5 minutes until they are soft and translucent. Add chickpeas, ginger and stock and simmer for 10 minutes.
- Squeeze roasted garlic into the pot, discarding skins. Add the roasted pumpkin and cup of water, bring to the boil then remove from heat.
- Puree soup, adding extra water if desired, until smooth.