Curried Butternut Squash & Chickpea Soup: An Easy Fall Recipe
Hold onto your pants, this one is amazing!
A little sweet, a little savory, warm and cozy, and so very satisfying. This curried butternut squash soup with chickpeas might just be one of my new favorite fall recipes.
Last weekend, I went to my local farmer’s market intending to pick up just a few things. You know how that goes. The usual suspects made it into my basket: apples, pears, kale, onions... and then a HUGE butternut squash caught my eye.
Obviously, it had to come home with me. And just in time for soup season!
Butternut squash can go one of two ways: sweet or savory. But when you can strike just the right balance between the two? It’s magical.
That’s exactly what happens in this simple soup. The natural sweetness of the roasted butternut squash pairs beautifully with the warm curry spices, while chickpeas add a little more staying power and help make the soup wonderfully creamy when blended.
This is definitely one I’ll be making over and over this fall.
Why I Love This Soup
Besides being delicious, butternut squash brings plenty of good stuff to the table. It’s a great source of fiber, potassium and antioxidants, including beta-carotene, which your body converts to vitamin A.
That combination can help support:
Digestive health and fullness thanks to the fiber
Heart health and healthy blood pressure with potassium
Eye and immune health from beta-carotene and vitamin A
And the chickpeas aren't just there for texture. They add additional fiber along with some plant-based protein, making this soup more satisfying than squash alone. The soup is naturally vegetarian and can easily be made vegan by skipping the Greek yogurt topping or using your favorite dairy-free alternative.
Make It a Meal
On its own, I consider this more of a light meal or starter, so I like to pair it with something that adds a little more protein.
For a cozy weekend brunch after a morning at the farmer’s market, try it alongside my High-Protein Baked Eggs.
It would also be delicious with a simple green salad or my Lentil & Roasted Potato Salad. And here's a little meal-prep shortcut: roast your butternut squash on one sheet pan and your potatoes on another while the oven is already hot. Cook once, eat more than once. Always a win in my book.
First, Roast Your Butternut Squash
Because butternut squash can vary so much in size, this recipe starts with 4 cups of roasted squash rather than calling for one whole squash.
Preheat your oven to 400°F.
Carefully cut the squash in half lengthwise and scoop out the seeds. Lightly brush or rub the cut sides with a small amount of olive oil and place the squash cut-side down on a parchment-lined baking sheet.
Roast for approximately 40–50 minutes, depending on the size of your squash, or until you can easily pierce the flesh with a fork.
Allow it to cool enough to handle, then scoop the soft flesh from the skin and measure out 4 cups for your soup.
TIP: Got a giant squash like I did? Perfect. Refrigerate the extra roasted squash to use in another meal, freeze it for later, or simply double the soup recipe.
Curried Butternut Squash & Chickpea Soup
Ingredients
4 cups roasted butternut squash
1 tablespoon olive oil
1 small yellow onion, diced
2–3 cloves garlic, minced
1 can chickpeas, drained and rinsed
1 quart vegetable stock or broth
1 tablespoon curry powder
Salt and pepper, to taste
¼–½ cup low-fat plain Greek yogurt, optional for serving
Chopped parsley or cilantro, optional for garnish
Instructions
In a large Dutch oven or soup pot, heat the olive oil over medium heat. Add the diced onion and sauté until softened, about 4–5 minutes. Add the garlic and cook for another 30–60 seconds.
Stir in the curry powder and cook for about 30 seconds, just until fragrant. This quick step helps bring out the flavor of the spices.
Add the roasted butternut squash, chickpeas and vegetable broth. Stir to combine and bring the soup to a gentle simmer over medium heat.
Reduce the heat and simmer for about 10–15 minutes to allow the flavors to come together.
Using an immersion blender, carefully blend the soup until smooth and creamy. If you like a little texture, you can reserve some of the chickpeas before blending and stir them back in afterward.
No immersion blender? Carefully transfer the soup in batches to a high-speed blender. Be cautious when blending hot liquids and don't overfill the blender.
Taste and season with salt and pepper as needed. If you'd like a thinner soup, simply add a splash more vegetable broth until it reaches the consistency you like.
Ladle into bowls and finish with a dollop of plain Greek yogurt and chopped parsley or cilantro, if desired.
A Few Easy Swaps
Want it a little creamier? Swirl some Greek yogurt directly into your bowl.
Want to keep it vegan? Skip the yogurt or use an unsweetened plant-based alternative.
Want a little heat? Add a pinch of cayenne or red pepper flakes with the curry powder.
And if you’re someone who likes to cook once and have lunch waiting for you later in the week, this is a great one to make ahead. Like most soups, the flavors get even better after they’ve had a little time together in the refrigerator.
Warm, creamy, slightly sweet, a little savory and full of fall flavor. I’d say that giant farmer’s market squash was a pretty good impulse buy.
Frequently Asked Questions
Do I have to roast the butternut squash first?
I recommend it! Roasting brings out the squash’s natural sweetness and gives the soup a richer flavor. It also makes the squash incredibly easy to scoop right out of the skin — no peeling or chopping that giant squash into tiny cubes required.
Can I use pre-cut butternut squash?
Absolutely. If wrestling with a whole butternut squash isn’t your idea of a good time, pre-cut squash is a great shortcut. Roast it at 400°F until tender and lightly browned, then measure out 4 cups for the recipe.
Can I use frozen butternut squash?
Yes. Frozen butternut squash can work in a pinch. Roast it or cook it according to the package directions first, then measure out approximately 4 cups. The flavor may be slightly different from freshly roasted squash, but it’s an easy option when you’re short on time.
Why add chickpeas to butternut squash soup?
The chickpeas add fiber, some plant-based protein and extra staying power. Once blended, they also help give the soup a creamy texture without needing heavy cream.
Is this soup high in protein?
Not especially, which is why I like to pair it with another protein source to make a more balanced and satisfying meal. Try it alongside my High-Protein Baked Eggs, a hearty salad with chicken or salmon, or another favorite protein-rich dish.
Can I make this butternut squash soup vegan?
Yes! The soup itself is vegan as long as you use vegetable broth. Simply leave off the Greek yogurt or substitute an unsweetened dairy-free yogurt.
Can I make this soup ahead of time?
Definitely. This is a great meal-prep recipe because the flavors are even better after they’ve had time to mingle. Make a batch on the weekend and you’ll have an easy lunch or dinner ready to reheat during the week.
How long does butternut squash soup keep in the refrigerator?
Store the cooled soup in an airtight container in the refrigerator for about 3–4 days. Reheat it gently on the stovetop or in the microwave, adding a splash of broth if it has thickened.
Can I freeze butternut squash soup?
Yes. Let the soup cool completely and freeze it in an airtight, freezer-safe container. I’d leave off the Greek yogurt and add that fresh when serving. Thaw overnight in the refrigerator and reheat when you’re ready to enjoy it.
What can I do with leftover roasted butternut squash?
So many things! Add it to salads or grain bowls, mash it as a simple side dish, stir it into pasta, add it to scrambled eggs or a frittata, or freeze it for your next batch of soup.
TIP: If you’ve already gone to the trouble of roasting a big squash, take advantage of it. A little extra prep today can make putting together healthy meals much easier later in the week.
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