Butternut Squash & Cauliflower Soup with Chickpea Croutons

5.0
(1)
1 Review

Bulk up boxed butternut squash soup with frozen cauliflower florets, then top off your bowl with crispy chickpea snacks for major crunch (look for them near the dried fruit and nuts at your grocery store). This impressively easy dinner comes together with just those three ingredients, not including salt, pepper and oil. Because prepared soups are typically higher in sodium, look for light or reduced-sodium versions of your favorites.

By
Carolyn Hodges, M.S., RDN
Carolyn Hodges Headshot
Carolyn Hodges, M.S., RDN

Carolyn Hodges, M.S., RDN is a culinary dietitian and creator of "The Dinner Shift," a food-rule free website dedicated to helping families get dinner on the table with weeknight-friendly recipes, simple meal planning and meal prep basics. When she's not creating content for her own site, grocery shopping or washing a million dishes, Carolyn teaches higher ed nutrition and develops and photographs recipes and nutrition-related content for clients. She calls Cleveland, Ohio home along with her in-house recipe critics, her husband, Kyle, and their two boys, Caleb and Ezra.

EatingWell's Editorial Guidelines
Updated on April 19, 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
Jessica Ball, M.S., RD
Jessica Ball
Reviewed by Dietitian Jessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.
EatingWell's Editorial Guidelines
Butternut Squash & Cauliflower Soup with Chickpea Croutons
Active Time:
5 mins
Total Time:
10 mins
Servings:
3
Nutrition Profile:
Nut-Free Dairy-Free Vegan Vegetarian Egg-Free Gluten-Free
Jump to Nutrition Facts
Cook Mode (Keep screen awake)

Ingredients

  • 1 (32-ounce) carton reduced-sodium pureed butternut squash soup

  • 2 cups frozen cauliflower florets

  • Ground pepper to taste

  • ¾ cup crispy chickpea snacks

Directions

  1. Bring soup to a simmer in a saucepan over medium heat. Stir in cauliflower; cook, stirring occasionally, until heated through, 3 to 4 minutes. Season with pepper, if desired.

  2. Divide the soup among 3 bowls and top each with ¼ cup crispy chickpeas.

To make ahead

Refrigerate soup for up to 2 days. Wait to add crispy chickpeas until ready to eat.

Originally appeared: EatingWell.com, February 2021

Nutrition Facts (per serving)

277 Calories
7g Fat
47g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe 3
Serving Size 2 cups soup & ¼ cup crispy chickpeas
Calories 277
% Daily Value *
Total Carbohydrate 47g 17%
Dietary Fiber 12g 43%
Total Sugars 6g
Protein 10g 20%
Total Fat 7g 9%
Vitamin A 383IU 8%
Sodium 540mg 23%

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.

Related Articles

Golden Vegetable Soup
Golden Vegetable Soup
1 hr 20 mins
6967826.jpg
Slow-Cooker Vegan Butternut Squash Soup with Apple
8 hrs 20 mins
Winter Vegetable Mulligatawny Soup
Winter Vegetable Mulligatawny Soup
50 mins
Coconut Curry Squash Soup with Spiced Seeds
Coconut Curry Squash Soup with Spiced Seeds
45 mins
7224466.jpg
Persian-Style Butternut Squash Soup
1 hr
5606640.jpg
Vegan Butternut Squash Soup
45 mins
Slow-Cooker Curried Butternut Squash Soup
Slow-Cooker Curried Butternut Squash Soup
3 hrs 45 mins
Vegan Cabbage Soup
Vegan Cabbage Soup
30 mins
Clean-Out-the-Fridge Vegetable Soup
Clean-Out-the-Fridge Vegetable Soup
50 mins
Rainbow Minestrone
Rainbow Minestrone
35 mins
7747778.jpg
Butternut Squash and Carrot Soup
50 mins
Vegan Minestrone
Vegan Minestrone Soup
30 mins
Use-It-Up Vegetable Soup
Use-It-Up Vegetable Soup
1 hr
5322702.jpg
Winter Minestrone
4 hrs 45 mins
Butternut Squash Bisque
Butternut Squash Bisque
45 mins
Coconut Squash Soup with Seared Scallops
Coconut Squash Soup with Seared Scallops
1 hr 15 mins