Vegan Butternut Squash and Chickpea Soup

When I eat healthy food that is in tune with my body, I literally feel awesome– like I have an “inner glow.” It almost feels like I’ve spent some time in the gym rather than the kitchen. This Vegan Butternut Squash and Chickpea Soup definitely falls into the “inner glow” category. I adapted the soup from an old Sephardic Israeli family recipe. It includes fresh, seasonal produce and legumes– butternut squash for sweetness, fresh spinach for color and iron, and chickpeas (aka garbanzo beans) for protein. The natural sweetness of the squash really compliments the nutty flavor of the chickpeas. The broth is flavored with a Middle Eastern mix of spices including turmeric, which has strong anti-inflammatory and anti-aging properties. In fact, turmeric is currently being studied as a possible cancer-fighting agent; some people take it in pill form because of its numerous health benefits. In short, there’s nothing bad about this soup… it’s all good! And it tastes amazing, too.

To learn how to easily peel and cube a butternut squash, check out this post: All About Butternut Squash – How to Peel, Seed and Prep. If you need some guidance on prepping the chickpeas, here’s a primer: How to Soak and Cook Chickpeas.

This soup is low in calories, full of fiber, loaded with flavor and gluten free. It’s perfect for autumn, when butternut squash is in season (I’m lucky enough to be able to get it year round here in Los Angeles). Healthy comfort food to give you an inner glow… what could be better?

Recommended Products:

Serrated Vegetable Peeler

Large Pot

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Vegan Butternut Squash and Chickpea Soup


  • 2 tbsp extra virgin olive oil
  • 1 large yellow onion, diced
  • 1 1/2 lbs cubed and peeled butternut squash
  • 3 1/2 cups cooked chickpeas (or two 15 oz. cans chickpeas, drained and rinsed)
  • 1 tsp cumin
  • 1/2 tsp turmeric
  • 1/4 tsp cinnamon
  • Pinch of cayenne
  • Salt
  • 3 cups fresh spinach leaves
Cook Time: 40 Minutes
Servings: 8
Kosher Key: Pareve
  • In a large pot, heat up olive oil over medium. Add the onion and sauté for about 10 minutes till softened.
  • Add the butternut squash and cooked chickpeas to the pot.
  • Cover with 2 quarts (8 cups) of hot water. Bring to a boil, then reduce to a simmer.
  • Stir in the cumin, turmeric, cinnamon, cayenne, and 1/2 tsp of salt.
  • Cover the pot, lid slightly vented. Let the soup cook for 20-25 minutes, till the squash is tender.
  • Take the lid off and stir in the fresh spinach leaves. Let them simmer for 1-2 minutes till softened and wilted. Remove from heat.
  • Serve hot. May be served over steamed brown rice for a more filling entrée.

Comments (15)Post a Comment

  1. Very good - 4 starsVery good - 4 starsVery good - 4 starsVery good - 4 starsVery good - 4 stars
    Sounds like a great soup only question is at the end do you remove the skin of the squash?? Also how do you cube the hard shell?

  2. Love the simplicity of this recipe. It was a little bland for me but still good. I used 1 quart vegetable stock and 1 of water. Next time I may try adding some garlic.

  3. Thank you for another stunning recipe, Tory! I’m preparing a menu for a Middle Eastern-themed luncheon and this is a perfect fit!

  4. Tori,
    This is absolutely the best soup I’ve made in ages. I served it at a luncheon for 18 ladies (easily doubled) and it was by far the most popular menu item! I combined vegetable stock with the water, which added a really nice depth of flavor. Fortunately, I set some aside for my family and we have enjoyed it for 2 days. This soup will appear on many of my Autumn menus. Thank you!

  5. This looks delicious and easy to make. Love the idea of eating it with brown rice. Your blog is phenomenal, so glad i found it!

  6. Excellent - 5 starsExcellent - 5 starsExcellent - 5 starsExcellent - 5 starsExcellent - 5 stars
    served it to big group with home made loquat chutney, toasted pine nuts, pomegranate seeds and goat yogurt (not vegan)….it was exquisite…with muffins and salad…..yum thanks

  7. Very good - 4 starsVery good - 4 starsVery good - 4 starsVery good - 4 starsVery good - 4 stars
    Hey Tori, quick question. I know you mentioned that this soup was low calorie, but about how many calories would you say per serving? I’m trying to watch my weight and I love this soup but I need to know for the purposes of staying on my diet and so that I refrain from overdoing it

    1. Hi Faith, I do not calculate calories on my recipes, as I am not a nutritionist. However you can easily calculate by searching the internet for a “calorie calculator” and inputting the recipe. Enjoy!

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