Butternut Squash, Chickpea and Zucchini Soup

3 Reviews
100% would make this recipe again

This soup makes the perfect meal to have 2 to 4 hours before sports!

This recipe is incompatible with your food profile

Ingredients

??? butternut squash ???
??? olive oil ???
??? onions, diced ???
??? zucchini, diced ???
??? curry powder ???
??? chickpeas/garbanzo beans (canned), rinsed and drained ???
??? vegetable broth ???
??? soy yogurt ???
??? extra virgin olive oil ???

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Preheat the oven to 190°C/375°F.
  2. Cut the squash in half lengthwise, remove the seeds. Place the halves on a baking sheet, cut side down. Bake about 45-50 min until soft. Alternatively, cook each halve separately in a microwave oven: Place each halve in a bowl, partially covered, then cook at high intensity about 8 min for each halve. Let the halves cool down, carve out the pulp then dice it into 1,5 cm cubes. Set the cubes aside.
  3. Meanwhile, prepare the vegetables: Dice the zucchini and chop the onion.
  4. Heat the oil in a pot over medium heat. Add the onion, zucchini and curry powder. Cook, with stirring, until softened, 2-3 min. Add the squash, chickpeas and broth. Cook over medium heat until the zucchini are tender, about 10 min. Purée the soup in a blender and adjust the seasoning.
  5. Pour the soup into bowls, swirl in the yogurt and extra virgin olive oil. Serve.

Nutrition Facts Table

per 1 serving (700 g)

Amount

% Daily Value

Calories

580

Fat

23 g

36 %

Saturated 3 g
+ Trans 0 g

15 %

Cholesterol

0 mg

Sodium

480 mg

20 %

Carbohydrate

81 g

27 %

Fibre

14 g

55 %

Sugars

13 g

Net Carbs

67 g

Protein

16 g

Vitamin A

171 %

Vitamin C

87 %

Calcium

36 %

Iron

35 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Excellent source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Zinc
Good source of  :
Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin K
Source of  :
Selenium, Vitamin B12, Vitamin B2
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 1
Meat and Alternatives 1 ½
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.