Butternut Squash Chickpea Power Soup a Proteinpacked Autumn Warmer
Recipe Introduction
Quick Hook
Fancy a high protein butternut squash soup that's both healthy and comforting? Honestly, this isn't your average boring soup. We're talking creamy, dreamy, and packed with protein to keep you going all afternoon.
It tastes amazing, with a delicate sweetness and gentle spice.
Brief Overview
Butternut squash soup has been around for ages, a staple in many autumn soup recipes. This particular recipe is easy as pie. It takes about an hour and yields four generous servings.
Main Benefits
This vegan butternut squash soup is a nutritional powerhouse! It's packed with vitamins, antioxidants, and plenty of protein packed soup , thanks to the sneaky addition of chickpeas.
Plus, it’s the perfect dish for a cozy night in or a light lunch. What makes it special? The chickpeas not only add a lovely creaminess, but also boost the protein content.
I love making this on a chilly Sunday.
Are you searching for high protein soup recipes or looking for a creamy and easy soup for those cozy evenings?
This Butternut Squash & Chickpea Power Soup is just what you need! This high protein butternut squash soup version is perfect for satisfying those autumn cravings.
It is full of delicious flavours and amazing health benefits.
Level Up Your Soup Game
This butternut squash chickpea soup is a flavour bomb. This recipe elevates the usual butternut squash soup recipe easy with chickpeas and Greek yogurt.
Roasting the squash first gives it an extra depth of flavour. It’s a simple tweak that makes all the difference.
I tried it the other day and Oh my gosh! it was sensational.
Alright, let's dive into what you'll need to make this high protein butternut squash soup ! No fancy chef skills required, I promise.
It is a simple butternut squash soup recipe easy to do.
Ingredients & Equipment
Right then, let's gather our bits and bobs. Trust me, this creamy butternut squash soup is well worth the effort. Healthy soup recipes are always a winner, aren't they?
Main Ingredients
- 1 tbsp olive oil (that’s 15 ml for you metric folks). Good quality oil makes a difference.
- 1 medium yellow onion, chopped (about 1 cup ). Honestly, any onion will do in a pinch.
- 2 cloves garlic, minced. Fresh is best, but jarred works.
- 1 medium butternut squash (approx. 2 lbs/900g ), peeled, seeded, and cubed. Make sure it’s firm and heavy for its size. It is the star in our butternut squash chickpea soup .
- 4 cups vegetable broth ( 1 liter ). Low sodium is best so you control the salt.
- 1 (15-ounce/425g) can chickpeas, rinsed and drained. Rinsing is key. You do not want the aquafaba!
- 1 tsp ground cumin. Adds a lovely warmth.
- ½ tsp ground coriander. Trust me on this one!
- ¼ tsp red pepper flakes (optional, for a bit of a kick). I always add them!
- Salt and black pepper to taste. Season generously!
- 4 tbsp plain Greek yogurt (about 60g ), for topping. This adds the protein packed soup punch.
- 2 tbsp chopped fresh parsley or cilantro, for garnish (optional). Makes it look fancy!
- 1 tbsp pumpkin seeds, for topping (optional). A nice crunchy touch!
I remember the first time I made something with butternut squash. I was so intimidated! But honestly, it’s just like any other squash.
Seasoning Notes
- Cumin and coriander are your best mates here. This is the essential spice combination for autumn soup recipes .
- Red pepper flakes bring the heat.
- For a deeper flavor, roast the squash with a bit of maple syrup. Sweet and savory.
- Don't have coriander? A pinch of garam masala works great.
Equipment Needed
- Large pot or Dutch oven. A good heavy pot is worth its weight in gold.
- Immersion blender (or regular blender - work in batches!). Be careful with hot soup.
- Measuring cups and spoons. You could eyeball it, but measurements help.
- Cutting board and knife. Sharp knives are safer knives!
Honestly, you can get away with a regular blender if you don't have an immersion blender. Just do it in batches.
Be really careful, as hot soup can explode and burn you. I learned that the hard way, believe me! You can always make a vegan butternut squash soup by skipping the Greek Yogurt.
Or trying coconut cream. This butternut squash soup with greek yogurt it's really easy and flavorful!
Right then, let's talk about nailing this high protein butternut squash soup ! Forget those wishy washy soups that leave you peckish.
This recipe is all about flavour and staying power. It is the perfect addition to your list of healthy soup recipes for your family.
Cooking Method: From Prep to Plate
Prep Steps: Your Mise en Place is Key
Honestly, prepping is half the battle, innit? Peel, seed and cube 2lbs of butternut squash. Chop one medium yellow onion.
Mince 2 cloves of garlic. Rinse and drain one can of chickpeas (15-ounce). Organisation is proper important! Have all your spices measured out and ready.
This is essential mise en place. I cannot stress enough how much time this step saves. Just remember to keep those knives sharp, but watch your fingers!
step-by-step: Soup Magic
- Sauté onion in olive oil over medium heat, until soft.
- Stir in garlic until fragrant.
- Add squash, cumin, coriander, and red pepper flakes (optional). Coat the squash!
- Pour in 4 cups of vegetable broth. Simmer until squash is tender.
- Stir in chickpeas. Simmer for another 5 minutes.
- Blend until smooth! An immersion blender is your best mate here. Otherwise, be super careful transferring to a regular blender in batches!
- Season with salt and pepper to taste.
- Serve with a dollop of Greek yogurt for that creamy delight.
Pro Tips: Elevate Your Soup Game
Roasting the squash first? Oh my gosh, total game changer. Toss those cubes with olive oil, salt, and pepper. Then roast at 400° F ( 200° C) for 20- 25 minutes .
It brings out the sweetness and makes it taste incredible. Plus, a dash of smoked paprika adds a lovely warmth.
Common mistake? Not seasoning enough! Taste, taste, taste! And if you're making this butternut squash chickpea soup ahead of time, just store the blended soup in the fridge.
Add the Greek yogurt just before serving to keep it creamy butternut squash soup .
This vegan butternut squash soup recipe is perfect for cozy autumn evenings, and the extra protein means you won't be reaching for the biscuit tin an hour later.
It's one of my favourite high protein soup recipes , especially when I fancy something comforting yet easy butternut squash soup and protein packed soup .
Now, what are you waiting for? Get cooking! And, if you have a butternut squash soup recipe easy version, I'd love to hear it.
Perhaps you could even add butternut squash soup with greek yogurt as a side.
Recipe Notes for Butternut Squash & Chickpea Power Soup
Right, so you've got the recipe. Now, let's chat about making it your own . Honestly, that's the best part of cooking, innit? Tweak it 'til it sings to your tastebuds.
Serving Up a Treat
So, you've got this gorgeous creamy butternut squash soup . Don't just bung it in a bowl! Think about the presentation.
A swirl of Greek yogurt (more on that later!) and a sprinkle of fresh parsley or cilantro makes it look proper fancy.
Oh, and don't forget a few pumpkin seeds for a bit of crunch. Serving it with a warm crusty bread is perfect for dippin'.
You know? A simple side salad would lighten things up too. If you are feeling particularly peckish, serve alongside a toasted cheese sandwich.
Storing Leftovers (If There Are Any!)
This high protein butternut squash soup is so good, you might not have any leftovers. But if you do, don't worry.
It keeps well! Just pop it in an airtight container in the fridge. It'll be good for 3-4 days. Freezing? Absolutely! Just let it cool completely first, then portion it into freezer safe containers.
It'll last for up to 2 months. When reheating, just give it a gentle simmer on the hob, or microwave it.
Give it a good stir to keep it creamy .
Variations on a Theme
Fancy a change? Easy peasy! For a vegan butternut squash soup , just skip the Greek yogurt topping or swap it for coconut cream.
Want a spicy kick ? Throw in a pinch of chilli flakes. You know, you could also swap out some of the butternut squash for sweet potato.
It will be so tasty.
Nutrition 101
This butternut squash chickpea soup is not just yummy, it's actually good for you. Each serving has around 250 calories and packs a punch of 14 grams of protein thanks to the chickpeas and Greek yogurt.
It’s loaded with fibre and vitamins. The high protein soup recipes are a great way to get those veggies in, right?
Honestly, this autumn soup recipes is my go-to comfort food. So quick, so simple, and so delicious. Just get in that kitchen and give it a go.
Frequently Asked Questions
Can I make this high protein butternut squash soup vegan?
Absolutely! Just skip the Greek yogurt topping, or use a plant based alternative like coconut cream or cashew cream for that lovely creamy finish. You'll still get a good protein boost from the chickpeas bish, bash, bosh, vegan soup!
How can I add even MORE protein to my high protein butternut squash soup?
You're a protein fiend, aren't you? Fair enough! You could stir in some cooked lentils or white beans for an extra boost, or even add a scoop of your favorite protein powder (unflavored or vanilla works best!) after blending the soup. Just be careful not to curdle the soup!.
Is there a way to make this soup ahead of time? Does the flavour improve?
Yes, you can definitely make this soup ahead of time! In fact, like a good curry, the flavors often meld and deepen overnight, so it's even tastier the next day. Store it in an airtight container in the fridge for up to 3-4 days.
I don't have an immersion blender. Can I still make this soup?
No worries, you can still whip up this soup! Carefully transfer the soup to a regular blender in batches, ensuring you don't overfill it (hot liquids can be a bit temperamental). Blend until smooth and creamy, then pour it back into the pot. Sorted!
Can I freeze this high protein butternut squash soup?
Indeed you can, freezer friendly cooking at its finest! Let the soup cool completely before transferring it to freezer safe containers or bags. It will keep well for up to 2-3 months. Remember to leave a little space at the top of the container as the liquid expands when frozen.
Thaw overnight in the fridge or reheat directly from frozen on the stovetop.
My soup is too thick/thin! Help!
Soup thickness woes are easily solved. If it's too thick, stir in a little more broth or water until you reach your desired consistency. If it's too thin, simmer it uncovered for a bit longer to allow some of the liquid to evaporate.
A cornstarch slurry (1 tbsp cornstarch mixed with 2 tbsp cold water) can also thicken it up in a pinch add it slowly while stirring until you reach the right consistency. It's all about balance, innit?
Butternut Squash Chickpea Power Soup A Proteinpa
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 250 |
|---|---|
| Fat | 8g |
| Fiber | 8g |
