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.
Ingredients
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Method
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 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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