This take on the classic pumpkin soup is packed with vitamins, minerals and gut-friendly fibre. Chickpeas are rich source fibre as well as protein, giving this vegan soup a much needed boost.
My pumpkin, chickpea and coconut soup is a hearty winter warmer, suitable for the whole family. My husband swears by adding the optional chilli to help clear winter nasal congestion too!
Pumpkin, Chickpea and Coconut soup
Serves 4
Ingredients
1/2 butternut pumpkin (around 400g)
1 /2 teaspoon fresh ginger, grated*
1/4 teaspoon ground coriander
1 cup salt-reduced vegetable stock
1 1/2 cups water
165ml can light coconut milk
400g can chickpeas, rinsed and drained
1 sliced red chilli, to serve (optional)
4 slices grainy bread, to serve
*or 1/2 teaspoon ‘lazy’ ginger from a jar.
How to
1. Preheat the oven to 180C then roughly chop the pumpkin into 8 pieces. Leave the skin and seeds on as they’re easier to remove once cooked.
2. Lightly season the pumpkin with salt and pepper then roast until soft, about 30 minutes.
3. Transfer the pumpkin to a medium saucepan then add the ginger, ground coriander, stock and water. Turn into a medium heat, cover with a lid and bring to a simmer. Remove the lid and cook for 20 minutes. As it cooks, use a fork or masher to gentle break apart the pumpkin.
4. Add the coconut milk and half of the chickpeas. Gently heat through.
5. Blend the soup with a stick mixer or in a blender until smooth. Allow to cool first if using a blender.
6. Pour into individual serving bowls. Top with the remaining chickpeas and sliced chilli. Serve with warm toast.
Sarah Moore is a mum, and university qualified Registered Nutritionist with a decade of experience working with families to improve their health and well-being. Sarah has a simplistic and practical approach to family nutrition and can help the overwhelm of eating and living well with private consultations, email Q&A and her school lunchbox ebook. You can also find her on Facebook and Instagram for more healthy tips and tricks.
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