Pumpkin Chickpea Coconut Soup

10 20 188
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 4
Pumpkin Chickpea Coconut Soup
Health Highlights


2 medium shallot(s) Shallots (finely chopped)
2 clove(s) Garlic (finely chopped)
1 tbsp Extra virgin olive oil
1 cup Chickpeas, canned, drained (rinsed)
1 cup Pumpkin purée, canned (or roasted, chopped, pureed)
2 cup Almond milk, unsweetened
1/2 cup Water
1 whole lemon(s) Lemon juice
2 tsp Curry powder
1 pinch Salt and pepper


  1. Sauté shallots and garlic in extra-virgin olive oil diluted with some water. Once tender set aside.
  2. In a high-speed blender or food processor, combine sautéed ingredients with chickpeas, roasted pumpkin, milk and water. Do not blend till smooth, keep some chunks. Only blend for about 20 seconds.
  3. Transfer blended mixture to large soup pot. Add lemon, curry powder, sea salt and pepper. Heat through, but do not boil. Enjoy!


Nutrition Highlights

  • Chickpeas are a great source of protein and fiber which helps to promote healthy digestion!
  • Pumpkin is high in potassium, vitamin A and vitamin C!

Nutrition Facts

Per Portion

Calories 188
Calories from fat 62
Calories from saturated fat 7.4
Total Fat 6.8 g
Saturated Fat 0.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 3.6 g
Cholesterol 0
Sodium 241 mg
Potassium 483 mg
Total Carbohydrate 28.7 g
Dietary Fiber 8.1 g
Sugars 9.6 g
Protein 6.9 g

Dietary servings

Per Portion

Meat Alternative 0.3
Milk Alternative 0.5
Vegetables 2.0

Energy sources


Meal Type(s)