Butternut Squash, Tomato, Chard & Chickpea Soup

4.8

(4)

4 Reviews

This vegan soup recipe is chock-full of colorful vegetables. All those veggies give this soup plenty of fiber, upping the satisfaction factor while keeping calories low—a combination that can aid in weight loss over time and potentially help you lose belly fat. Vibrant turmeric adds a golden color to the flavorful broth, while cumin and ginger give it a bright, fresh finish. And the best part? This healthy soup recipe takes only 20 minutes, start to finish!

Marianne Williams

Updated on September 19, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Tested by

EatingWell Test Kitchen

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Healthy Immunity Low-Fat High-Fiber

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Ingredients

1 tablespoon extra-virgin olive oil
2 cups chopped butternut squash
1 cup chopped onion
¾ cup sliced parsnips (1/3-inch)
3 teaspoons finely chopped garlic
1 ½ teaspoons finely chopped fresh ginger
1 teaspoon ground turmeric
½ teaspoon ground cumin
½ teaspoon salt
6 cups low-sodium vegetable broth
1 (15 ounce) can no-salt-added stewed tomatoes
3 cups stemmed and chopped rainbow chard
1 (15 ounce) can unsalted chickpeas, rinsed
1 tablespoon cider vinegar
1 tablespoon chopped fresh flat-leaf parsley

Directions

Heat oil in a large heavy pot over medium-high heat. Add squash, onion and parsnips; cook, stirring occasionally, until starting to soften, about 5 minutes. Add garlic, ginger, turmeric, cumin and salt; cook, stirring constantly, until fragrant, about 1 minute.
Add broth and tomatoes; bring to a boil. Reduce heat to medium; simmer until the vegetables are tender, 8 to 10 minutes. Add chard and chickpeas; cook, stirring occasionally, until the chard is bright green and starting to soften, about 2 minutes.
Remove from heat; stir in vinegar. Sprinkle with parsley and serve immediately.

Originally appeared: EatingWell.com, January 2020; updated October 2022

Nutrition Facts (per serving)

161	Calories
3g	Fat
29g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 3/4 cups
Calories 161
% Daily Value *
Total Carbohydrate 29g	10%
Dietary Fiber 7g	26%
Total Sugars 9g
Protein 5g	10%
Total Fat 3g	4%
Saturated Fat 0g	2%
Vitamin A 5763IU	115%
Vitamin C 20mg	22%
Folate 26mcg	7%
Sodium 405mg	18%
Calcium 101mg	8%
Iron 2mg	13%
Magnesium 53mg	13%
Potassium 591mg	13%

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.

Butternut Squash, Tomato, Chard & Chickpea Soup

Ingredients

Directions

Nutrition Facts (per serving)

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