In our household, soup recipes reign supreme come fall.
There’s really a few main (and good) reasons for this:
- Soup is delicious
- Soup is easy and inexpensive to make
- Soup is (usually) healthy
- Soup requires minimal dishwashing and minimal time (think-one-pot and set-it-and-forget-it)
- Soup tastes even better as leftovers (the ideal prep meal for the week)
- Soup is warm and it’s cold out and I like warm things when I’m cold (duh)
Am I right here guys?!
Not to mention with fall comes an abundance of delicious seasonal ingredients that taste bomb.com in soups (think squash, pumpkin, sweet potatoes, apples, onions, peppers, carrot, parsnips, chanterelles, etc.)
Pumpkin/squash is my numero uno favorite ingredient to add in soups because of the creamy, hearty texture and slightly sweet taste it adds. They pair well with pretty much everything ( spices, veggies, beans, coconut milk, bacon or cream (if you’re into that sort of thing ;)) and are very inexpensive to purchase (I scored my squash at the farmer’s market for 99 cents a pound)!
They’re also an extremely nutrient dense food that’s low in calories and rich in-
- Antioxidants like beta-carotene– which converts to vitamin A in the body and is said to delay aging and body degeneration (as well as said to prevent cancer, heart disease and promote fertility)!
- Vitamin C & E which promote eye health and keep skin looking lustrous
- Omega-3’s in the form of alpha-linolenic acid (ALA) which is an anti-inflammatory fat (the good kind)
- Vitamin B (and more specifically a compound in it called d-chiro-inositol) which is a powerful ingredient said to help regulate blood sugar and thus prevent type-2 diabetes
So yeah, I love eating these bad boys and incorporating them into soups for a nutrient boost.
This soup in particular is my new favorite because it’s chockfull of some major powerhouse ingredients (pumpkin, sweet potato, carrots, chickpeas, onions), metabolism-boosting and flavor-enhancing spices and oils (garlic, cumin, curry powder, turmeric, cinnamon, coconut oil) and basically the texture and taste is next.level.good.
So creamy, so chunky, savory, slightly sweet, warm, comforting and satisfying. Not to mention vegan and gluten-free to boot (although you can’t even tell). MLH (meat-lovin hubby) loves his with gluten-free toast and butter, I prefer mine with a green salad or served with quinoa. Either way you can’t go wrong.
Pumpkin Moroccan Chickpea Soup
Approximately 6 large servings portions or 8 small
- kuri pumpkin or butternut squash- peeled and cubed
- 2 sweet potatoes, peeled and chopped
- 4 carrots, peeled and chopped
- 1 onion, peeled and chopped
- 1 bell red pepper, peeled and chopped
- 1 can chickpeas, rinsed and drained
- 2 cups spinach, chopped
- 4 garlic cloves, peeled and crushed
- 4 tbsp coconut oil
- 1 tbsp coconut sugar
- 2 tbsp curry powder
- 4 tsp cumin
- 4 tsp turmeric
- 2 tsp sea salt
- black pepper to taste
- 4 cups vegetable stock
- 1 can full fat coconut milk
- cilantro, quinoa or rice and lime to taste
- Preheat the oven to 425 degrees. Peel and chop your pumpkin (or any kind of squash will do – I’ve substituted butternut and it works well), sweet potatoes and carrots. Toss them in a baking pan with 2 tbsp of melted coconut oil, and ½ of all the spices (for example 1 tbsp out of the 2 total tbsp of curry). Once coated evenly roast in the oven for 30 minutes, flipping halfway.
- While veggies are roasting put remaining 2 tbsp coconut oil into a large pot on the stove and add in chopped onion. Turn heat to medium-low and sprinkle with coconut sugar and some additional sea salt and pepper. Caramelize at a low heat for about 10 minutes or so.
- Once onions are a nice golden-hue add in the rest of the spices and garlic and cook for a couple more minutes. Once fragrant add in chickpeas, chopped bell pepper and veggie stock. Turn to boil and then reduce to simmering for 15-20 minutes until veggies are done roasting.
- Once veggies are done add them to soup along with coconut milk and simmer for an additional 15-20 minutes to infuse all the flavors.
- Once finished, scoop out half of the soup and blend in a blender until creamy. Pour mixture back in with soup and mix well. This will create a hearty, thick and creamy-stew like texture and I would not skip this step - It's essential! Stir in the spinach and you're done.