Sweet and Spiced Chickpea and Pumpkin Soup
A warming, creamy pumpkin soup enriched with tender chickpeas and a touch of warming spices for a comforting fall dish. This soups (vegetarian, gluten free) ready in about 40 minutes pairs (15 oz) canned pumpkin puree, vegetable broth, medium, diced yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 210 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 can (15 oz) canned pumpkin puree
- 1 can (15 oz), drained and rinsed canned chickpeas
- 4 cups vegetable broth
- 1 medium, diced yellow onion
- 3, minced garlic cloves
- 1/2 tsp ground cinnamon
- 1/2 tsp ground cumin
- 1/4 tsp ground ginger
- 1 cup coconut milk
- 2 tbsp olive oil
- 1 tsp sea salt
- 1/2 tsp black pepper
- 2 tbsp chopped (optional) fresh cilantro
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 diced yellow onion and 3 minced garlic cloves, sautéing for 5 minutes until softened and fragrant.
- Step 2: Stir in 1/2 tsp ground cinnamon, 1/2 tsp ground cumin, and 1/4 tsp ground ginger, cooking for 1 minute to release the spices' aroma.
- Step 3: Add 1 can (15 oz) pumpkin puree, 1 can (15 oz) drained chickpeas, and 4 cups vegetable broth. Bring to a boil then reduce heat and simmer for 20 minutes.
- Step 4: Use an immersion blender to purée the soup until smooth but retaining some texture. Stir in 1 cup coconut milk, 1 tsp sea salt, and 1/2 tsp black pepper. Heat through for 5 minutes and garnish with 2 tbsp chopped fresh cilantro before serving.
Frequently asked questions
How long does Sweet and Spiced Chickpea and Pumpkin Soup take to make?
Total time is about 40 minutes (10 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Sweet and Spiced Chickpea and Pumpkin Soup?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (15 oz) canned pumpkin puree from drying out.
Can I substitute ingredients in Sweet and Spiced Chickpea and Pumpkin Soup?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Sweet and Spiced Chickpea and Pumpkin Soup for a different number of people?
The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Sweet and Spiced Chickpea and Pumpkin Soup vegetarian?
Yes — this recipe is tagged vegetarian, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
