Pumpkin, chickpea and spinach soup recipe

  • Serves 4
  • 40 mins
  • 165 calories / serving
  • Freezable
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Melt the butter with the olive oil in a large heavy-based saucepan and, in this, soften the onion and garlic over a low heat for about 10 minutes. Add the pumpkin and cook, stirring occasionally, for a further 5 minutes, then add the chickpeas, stock and bay leaf. Cook, covered, for 20 minutes.

Remove the bay leaf and roughly mash up the pumpkin and chickpeas using a potato masher to get a textured soup, or whizz it up in a blender in batches if you want it smooth, then return to the pan. Add the spinach, give it a stir and cook for 5 minutes.

Check the seasoning, adding salt and pepper, if liked.

Serve it up with a chunk of good bread. 

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

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  • Ingredients

  • 15g (½oz) butter
  • 1tbsp olive oil
  • 1 onion, finely chopped
  • 1 garlic clove, finely chopped
  • 225g (8oz) pumpkin or butternut squash, peeled and cut into small pieces
  • 410g can chickpeas, drained
  • 750ml (1 pint 7fl oz) vegetable stock
  • 1 bay leaf
  • 125g (4½oz) baby spinach
  • salt
  • pepper
  • chunky bread, to serve
  • Energy 680kj 165kcal 8%
  • Fat 9g 13%
  • Saturates 3g 15%
  • Sugars 4g 4%
  • Salt 2g 33%

of the reference intake
Carbohydrate 15.4g Protein 6.8g Fibre 5.8g


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