Sweet potato, pumpkin and chickpea soup

Summary

Looking for a comforting bowl of warmth? Dive right into this Sweet potato, pumpkin, and chickpea soup. Not only is it packed with nutrients, but it also tantalizes the taste buds with a blend of naturally sweet and savory flavors. Whether it’s a chilly day or you’re just craving a hearty meal, this soup will do the trick!

Ingredients

• Sweet potatoes: 2 large (approximately 1 lb or 450g)
• Pumpkin: 1 small (approximately 2 lbs or 900g), peeled and cubed
• Chickpeas: 1 can (15 ounces or 425g), drained and rinsed
• Olive oil: 2 tablespoons (30ml)
• Onion: 1 medium-sized, finely chopped
• Garlic: 3 cloves, minced
• Vegetable broth: 4 cups (950ml)
• Salt: 1 teaspoon (5g)
• Ground black pepper: ½ teaspoon (2.5g)
• Cumin: 1 teaspoon (5g)
• Turmeric: ½ teaspoon (2.5g)
• Coconut milk: 1 can (13.5 ounces or 400ml)
• Fresh coriander: A handful, chopped (for garnish)

Preparation & Cooking Time: 55 minutes

Serves: 4

Nutritional Facts (per serving)

• Calories: 320
• Carbohydrates: 49g
• Protein: 9g
• Fat: 10g
• Fiber: 10g
• Sugar: 9g

Instructions

1. Start by heating the olive oil in a large pot over medium heat.
2. Add the finely chopped onion and sauté until translucent, about 5 minutes.
3. Stir in the minced garlic and cook for another 2 minutes.
4. Mix in the sweet potatoes and pumpkin cubes, ensuring they get coated with the onion-garlic mixture.
5. Pour in the vegetable broth, followed by the chickpeas.
6. Season with salt, pepper, cumin, and turmeric.
7. Bring the mixture to a boil, then reduce the heat and let it simmer for about 30-35 minutes. Ensure the sweet potatoes and pumpkin are tender.
8. Turn off the heat and blend the soup using an immersion blender until it’s smooth. If you don’t have an immersion blender, you can also use a standard blender, but ensure the mixture has cooled a bit before blending.
9. Once blended, return the soup to the pot (if using a standard blender) and stir in the coconut milk until well combined.
10. Warm the Sweet potato, pumpkin, and chickpea soup for an additional 5 minutes on low heat. Adjust seasonings if needed.

Tips

1. For added richness, you can stir in a dollop of Greek yogurt or a splash of almond milk.
2. Don’t rush the simmering process. Allowing the Sweet potato, pumpkin, and chickpea soup to simmer will intensify the flavors.
3. If the soup is too thick, you can always add more vegetable broth or water to get your desired consistency.
4. Using roasted pumpkin can also enhance the flavor profile of the soup.

Serving Suggestions

• Ladle the Sweet potato, pumpkin, and chickpea soup into bowls.
• Garnish with chopped fresh coriander.
• Serve with a slice of crusty whole grain bread or a side of quinoa salad for a complete, balanced meal.
• This soup pairs wonderfully with a crisp, green salad on the side.

Remember, AH7 is all about combining health with delightful flavors. With this Sweet potato, pumpkin, and chickpea soup, you’re not just serving a meal, you’re serving health in a bowl!

Sweet potato, pumpkin, and chickpea soup

Looking for a comforting bowl of warmth? Dive right into this **Sweet potato, pumpkin, and chickpea soup**. Not only is it packed with nutrients, but it also tantalizes the taste buds with a blend of naturally sweet and savory flavors. Whether it’s a chilly day or you’re just craving a hearty meal, this soup will do the trick!

5 from 1 vote

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Total Time: 55 minutes minutes

Nutritions

Nutrition Facts

Sweet potato, pumpkin, and chickpea soup

Amount per Serving

Calories

320

% Daily Value*

Fat

 

10

g

15

%

Carbohydrates

 

49

g

16

%

Fiber

 

10

g

42

%

Sugar

 

9

g

10

%

Protein

 

9

g

18

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• – Sweet potatoes: 2 large approximately 1 lb or 450g
• – Pumpkin: 1 small approximately 2 lbs or 900g, peeled and cubed
• – Chickpeas: 1 can 15 ounces or 425g, drained and rinsed
• – Olive oil: 2 tablespoons 30ml
• – Onion: 1 medium-sized finely chopped
• – Garlic: 3 cloves minced
• – Vegetable broth: 4 cups 950ml
• – Salt: 1 teaspoon 5g
• – Ground black pepper: ½ teaspoon 2.5g
• – Cumin: 1 teaspoon 5g
• – Turmeric: ½ teaspoon 2.5g
• – Coconut milk: 1 can 13.5 ounces or 400ml
• – Fresh coriander: A handful chopped (for garnish)

Instructions

• Start by heating the olive oil in a large pot over medium heat.
• Add the finely chopped onion and sauté until translucent, about 5 minutes.
• Stir in the minced garlic and cook for another 2 minutes.
• Mix in the sweet potatoes and pumpkin cubes, ensuring they get coated with the onion-garlic mixture.
• Pour in the vegetable broth, followed by the chickpeas.
• Season with salt, pepper, cumin, and turmeric.
• Bring the mixture to a boil, then reduce the heat and let it simmer for about 30-35 minutes. Ensure the sweet potatoes and pumpkin are tender.
• Turn off the heat and blend the soup using an immersion blender until it’s smooth. If you don’t have an immersion blender, you can also use a standard blender, but ensure the mixture has cooled a bit before blending.
• Once blended, return the soup to the pot (if using a standard blender) and stir in the coconut milk until well combined.
• Warm the **Sweet potato, pumpkin, and chickpea soup** for an additional 5 minutes on low heat. Adjust seasonings if needed.

Notes

1. For added richness, you can stir in a dollop of Greek yogurt or a splash of almond milk.
2. Don’t rush the simmering process. Allowing the **Sweet potato, pumpkin, and chickpea soup** to simmer will intensify the flavors.
3. If the soup is too thick, you can always add more vegetable broth or water to get your desired consistency.
4. Using roasted pumpkin can also enhance the flavor profile of the soup.