There’s nothing quite like a bowl of vibrant, fragrant soup to warm you from the inside out, and this Curried Kabocha Squash and Chickpea Soup is a new fall favorite! Kabocha, a Japanese winter squash, is the star here. Its deep orange flesh is wonderfully sweet and creamy, and the best part? The skin is completely edible and softens beautifully as it cooks, which means less prep work for you! We’re simmering it with hearty chickpeas and a fragrant blend of spices like coriander, cumin, and turmeric to create a soup that’s both comforting and complex. It’s a simple, one-pot meal that delivers big on flavor.
Ingredients
• Yields: 9 1/2 cups / 2.375 L
• 2 tablespoons / 30 mL coconut or olive oil
• 1 onion, diced
• 1 tablespoon / 15 mL minced ginger
• 4 cloves garlic, minced
• 2 tablespoons / 30 mL ground coriander
• 1 1/2 tablespoons / 22 mL ground toasted cumin seeds
• 1/2 teaspoon / 2 mL salt
• 1/2 teaspoon / 2 mL turmeric
• 1/2 teaspoon / 2 mL cayenne pepper
• 1/4 teaspoon / 1 mL ground cardamom
• 1/4 teaspoon / 1 mL cinnamon
• 4 cups / 1 L water
• 4 cups / 1 L diced, unpeeled Kabocha squash
• 2 cups / 500 mL chopped tomatoes
• 2 cups / 500 mL cooked or canned chickpeas, drained and rinsed
Instructions
1. Heat the oil in a large pot or Dutch oven over medium heat. Add the diced onion, minced ginger, and minced garlic. Sauté for 5 minutes, or until the onion is soft and translucent.
2. In a small bowl, combine the ground coriander, cumin, salt, turmeric, cayenne, cardamom, and cinnamon. Add the spice mixture to the pot and cook for 2 minutes, stirring frequently to toast the spices and prevent scorching.
3. Pour in 1/2 cup / 125 mL of the water and stir, scraping the bottom of the pot to loosen any spices that may have stuck.
4. Add the remaining 3 1/2 cups / 875 mL of water, along with the diced kabocha squash, chopped tomatoes, and chickpeas. Stir everything to combine.
5. Bring the soup to a boil, then reduce the heat to medium-low. Cover the pot and let it simmer for 20-25 minutes, or until the squash is tender enough to be easily pierced with a fork.
Nutritional Information
• Per cup / 250 mL serving: calories: 135, protein: 5 g, fat: 5 g, carbohydrate: 22 g, dietary fibre: 4 g, sodium: 260 mg, vitamin A: 350 mcg, vitamin C: 20 mg. Percentage of calories from protein 13%, fat 27%, carbohydrate 60%.
Pro Tips
• No kabocha? Butternut squash is a perfect substitute, though you will need to peel it first.
• For a smoother, creamier texture, use an immersion blender to partially or fully blend the soup after the squash is cooked.
• Elevate your soup with toppings! A swirl of coconut cream, a sprinkle of fresh cilantro, and a squeeze of lime juice add brightness and depth.
• This soup tastes even better the next day as the flavors meld. Store leftovers in an airtight container in the fridge for up to 4 days.
FAQ
Q: Is this curried squash soup recipe vegan
A: Yes, this recipe is completely vegan and dairy-free as written. It uses plant-based ingredients like coconut or olive oil, vegetables, and spices. For a creamy topping, be sure to use a vegan option like coconut cream.
Q: What can I use instead of kabocha squash
A: Butternut squash is the best substitute for kabocha in this soup. You could also use acorn or delicata squash. Please note that unlike kabocha, you will need to peel butternut and acorn squash before dicing them for the recipe.
Q: How can I add more protein to this vegetarian soup
A: This soup already contains plant-based protein from the chickpeas. To increase it further, you can add a cup of red lentils along with the water and squash, or stir in some cooked quinoa at the end. Topping your bowl with toasted pumpkin seeds also adds a nice protein boost.
Q: Can I make this soup ahead of time
A: Absolutely! This soup is perfect for meal prep. The flavors actually deepen and taste even better the next day. Store it in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave.
