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Roasted Buttercup Squash & Chickpea Soup

A lovely lightly cumin-scented roasted squash soup with chickpeas to add plant protein, making this soup a filling meal.


Roasting the squash helps deepen the flavour, especially when using buttercup or butternut. You can skip the roasting step, but I would use a Kabocha Squash or a Queensland Blue Pumpkin if you do.

  • Serves4-6
  • Cooks in 30-40 mins
  • Prep time 15 mins
  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Vitamins Minerals
  • Low Carb

    Low-Carb recipes have a low carbohydrate count.  No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.


adds to shopping list

  • 1 buttercup squash
  • 2 tsp olive oil | water
  • 1 leek | onion - fine dice
  • 2 celery sticks - thinly sliced
  • 2 garlic - chop
  • ½ tsp cumin seeds
  • 2 tsp tomato paste
  • 1 can chickpeas
  • 6 cups broth | water
  • 2 bay leaves
  • 1 tsp salt | dulse + pepper



Roasted Buttercup Squash & Chickpea Soup


PREHEAT OVEN 425 F | 220 C.  Line a sheet pan with parchment paper.


WASH BUTTERCUP, then chop, peel and dice into walnut-sized pieces.


SPREAD on a lined sheet pan (no oil etc.) in an even layer; roast 20 – 30min until edges begin to crisp + brown a little.  


WHILE SQUASH is roasting, add oil | water, leek, celery, garlic, and cumin seeds to a medium-sized saucepan; saute for 2-3 mins until opaque & fragrant. 


ADD tomato paste, drained and rinsed chickpeas and stir for 1 min. 


ADD broth | water + bay leaves; lid on and simmer for 15mins.


ADD ROASTED squash, salt, + pepper.  Turn off the heat and rest for 5 mins, then remove the bay leaf.


BLEND in batches in a blender adding blended soup to a saucepan to reheat.  


TASTE and adjust seasoning once blended.


SERVE hot soup in bowls garnished with any fresh herbs you like or sliced scallions. 


Serving Ideas
Herb Roasted Almonds & Pumpkin Seeds are a fabulous garnish for this soup.

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

SWAP BUTTERCUP SQUASH use any winter squash, pumpkin, carrots + sweet potato or yams.


SWAP CHICKPEAS for white beans, pinto or adzuki beans or red lentils.


HERB GARNISH IDEAS – parsley, chives, scallions, celery leaves, arugula or a few fried sage leaves.


THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels. 

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