Butternut Squash Soup with Avocado & Chickpeas

4.2
(9)
9 Reviews

Jazz up a can of soup by adding protein with chickpeas and flavor with curry powder. Stir in a little Greek yogurt to make it creamy.

By
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Jill Cerreta, M.S., RD
Reviewed by Dietitian Jill Cerreta, M.S., RD
Jill Cerreta was a nutrition consultant for EatingWell for a number of years, reviewing our content for factual accuracy and ensuring recipes fit our nutrition parameters. As a registered dietitian, she meets with clients at her private practice, Live Well Nutrition, based in Rutland Town, Vermont.
EatingWell's Editorial Guidelines
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Prep Time:
15 mins
Total Time:
15 mins
Servings:
1
Yield:
1 serving
Nutrition Profile:
Nut-Free Healthy Pregnancy Healthy Aging Soy-Free High-Fiber Vegetarian Egg-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 1 15-ounce can Amy's Light-in-Sodium Butternut Squash Soup

  • ¾ cup canned chickpeas, rinsed

  • 1 tablespoon lime juice

  • 1 teaspoon curry powder

  • Pinch of salt

  • 2 tablespoons diced avocado

  • 1 tablespoon nonfat plain Greek yogurt

Directions

  1. Heat soup in a small saucepan with chickpeas, lime juice, curry powder and salt. To serve, top with avocado and yogurt.

Originally appeared: EatingWell Magazine, September/October 2018

Nutrition Facts (per serving)

402 Calories
9g Fat
68g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 bowl
Calories 402
% Daily Value *
Total Carbohydrate 68g 25%
Dietary Fiber 13g 48%
Total Sugars 8g
Added Sugars 4g 8%
Protein 16g 32%
Total Fat 9g 11%
Saturated Fat 0g 2%
Cholesterol 1mg 0%
Vitamin A 557IU 11%
Vitamin C 6mg 7%
Folate 19mcg 5%
Sodium 764mg 33%
Calcium 160mg 12%
Iron 3mg 18%
Magnesium 73mg 17%
Potassium 572mg 12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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