This hearty and flavorful soup brings together the rich taste of pumpkin, the protein-packed goodness of chickpeas, the anti-inflammatory power of turmeric, and the complete nutrition of quinoa. Perfect for chilly evenings or as a make-ahead meal, this soup is warm, comforting, and full of health-boosting ingredients.
What is Pumpkin and Chickpea Soup with Turmeric and Quinoa?
This soup is a warm, savory dish made with simple whole-food ingredients. It features creamy pumpkin puree, tender chickpeas, fluffy quinoa, and a mix of aromatic spices including turmeric, garlic, and cumin. The soup has a thick texture, almost like a stew, and is both vegan and gluten-free, making it an inclusive option for many diets. It’s perfect as a hearty lunch or a light but satisfying dinner.
Health Benefits and Nutritional Insights
Chickpeas are a great source of plant-based protein and fiber, helping to keep you full while supporting digestive health. They also contain iron and B vitamins, which are important for energy and brain health.
Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also rich in magnesium, which supports muscle and nerve function, and iron, which helps carry oxygen through your body.
Pumpkin is packed with vitamin A for good vision, along with antioxidants like beta-carotene that support immune health.
Turmeric is well-known for its anti-inflammatory compounds, especially curcumin, which can help reduce joint pain and support overall wellness. However, consuming turmeric in large amounts is not recommended for those with gallbladder issues or those on blood-thinning medication.
Ingredients
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cumin
- 4 cups low-sodium vegetable broth
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup pumpkin puree (not pumpkin pie filling)
- 1/2 cup uncooked quinoa, rinsed
- 1 teaspoon salt (adjust to taste)
- 1/4 teaspoon black pepper
- 1 tablespoon lemon juice (optional)
- Fresh parsley or cilantro for garnish (optional)
Instructions
Step 1: Sauté Aromatics
Heat the olive oil in a large pot over medium heat. Add chopped onion and cook for about 3-4 minutes until soft. Stir in minced garlic, turmeric, and cumin. Cook for one more minute until fragrant.
Step 2: Add Broth and Main Ingredients
Pour in the vegetable broth and add the chickpeas, pumpkin puree, quinoa, salt, and pepper. Stir well to combine all ingredients.
Step 3: Simmer the Soup
Bring the mixture to a gentle boil, then reduce the heat to low. Simmer uncovered for 20–25 minutes, or until the quinoa is fully cooked and the soup thickens slightly. Stir occasionally to prevent sticking.
Step 4: Final Touches
If using, stir in lemon juice to brighten the flavors. Taste and adjust seasoning as needed.
Step 5: Serve and Enjoy
Ladle the soup into bowls, sprinkle with fresh chopped parsley or cilantro, and serve warm. This soup pairs well with whole grain bread or a green salad.
Tips and Precautions
- If you’re sensitive to legumes, start with a small portion to see how your body feels after eating.
- Always rinse canned chickpeas and quinoa thoroughly to remove excess sodium and improve texture.
- This soup stores well in the fridge for up to 4 days and freezes beautifully for future meals.
Conclusion
Savory Pumpkin and Chickpea Soup with Turmeric and Quinoa is not just delicious—it’s a bowlful of nutrition. It’s easy to prepare, full of warming spices, and packed with protein, fiber, and essential vitamins. Try this recipe tonight for a satisfying meal that supports your health and tastes amazing!
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