Kumara, Pumpkin & Chickpea Soup - Healthy Food Guide

Sweet potato, pumpkin and chickpea soup

Photographer: Steve Brown

This slow-cooker soup recipe is an easy and healthy winter weeknight dinner! Packed full of flavour, it will be ready when you get home and don't feel like cooking.

Serves: 6

Time to make: 8 hrs 15 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

600g pumpkin, peeled, chopped
2 cups sweet potato/golden kumarasweet-potatoX, peeled, chopped
1 red onion, chopped
1 cup chopped celery
2 carrots, chopped
1 green capsicum, chopped
2 sprigs fresh oregano
6 cups water
400g can no-added-salt chickpeagarbanzoXsgarbanzosX, drained, rinsed
2 teaspoons Moroccan seasoning
3 tablespoons low-fat plain yoghurt, to serve
flat-leaf parsley (optional)

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Instructions

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1 Combine all ingredients except yoghurt and parsley in slow cooker. Cook on low for 8 hours.

2 Use a stick blender to blend mixture until smooth.

3 To serve, divide among six bowls. If preferred, top with a dollop of yoghurt and a sprinkle of chopped fresh flat-leaf parsley.

HFG tip

Moroccan seasoning is a handy spice-rack staple you can make or buy. Sprinkle it over meat or vegies before roasting or grilling for a simple flavour boost.

Nutrition Info (per serve)

Calories 181 cal

Kilojoules 760 kJ

Protein 9 g

Total fat 2.2 g

Saturated fat 1 g

Carbohydrates 26 g

Sugar 12.4 g

Dietary fibre 9.4 g

Sodium 318 mg

Calcium 123 mg

Iron 2.4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

Last reviewed: 2 June 2023

2 comments on Sweet potato, pumpkin and chickpea soup

Donna Reynard June 13, 2023 at 4:29 pm #

have just printed out 2 recipes (1 of a soup/2nd one healthy vegetable dish, many thanks donna

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- Beatriz Acosta June 15, 2023 at 7:33 pm #
  
  Hi Donna, we’re happy you are enjoying our recipes!
  
  You may want to also bookmark your favourites and create meal plans with the recipes you like by clicking the ‘Save to favs/meal planning’ button for easy access.
  
  Cheers,
  Beatriz
  Digital Content Editor
  
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