Vegan Pumpkin & Chickpea Soup
Recipe for Weight Loss Diets

  • Like 8
  • 50 Minutes
  • Serves 6
  • Easy
  • 350°F Heat
Vegan Pumpkin & Chickpea Soup

Recipe's Ingredients

Adjust Servings:
1 medium Butternut Pumpkin peeled and cubed
400g can Chickpeas drained and rinsed
1/2 medium sweet Potatoes peeled and cubed
1/4 cup Soy Sauce
1 medium diced Onion
400ml can reduced fat Coconut Cream
2 Tablespoons Olive Oil
2 teaspoons crushed Garlic
1 Tablespoons ground Cumin
1 teaspoon cayenne Pepper
1/2 cup Water

Nutritional information for Vegan Pumpkin & Chickpea Soup

Saturated Fat

A vegan soup has its benefits, but like any soup, you can also add meat or more vegetables. Pumpkin and Chickpea Soup is a complex recipe and is mostly prepared by vegan persons or if you search a recipe for a weight-loss diet.

Did you Know?

Chickpeas are known by many different names all over the world. Other names include garbanzo beans, a popular term in the US, Bengal grams, Egyptian peas, Ceci beans, and Kabuli chana

  • Dairy-Free Recipes
  • Low Calorie Recipes
  • Low-Fat Recipes
  • On Diet Recipes
  • Vegan Recipes
  • Vegetarian Recipes


Steps for Vegan Pumpkin & Chickpea Soup

40 Minutes

Prepare the pumpkin and bake

Preheat oven to 350°F. Place the pumpkin onto a baking tray. Cut the base off the garlic, leave the shell on and place on a tray with the pumpkin. Coat with olive oil and bake in the oven for 20-30 minutes or until very soft.

5 Minutes

Prepare the onions

While the pumpkin is baking, in a large pot heat olive oil, add onions and cook on low heat for 5 minutes or until soft.

22 Minutes

Add the rest of ingredients, including chickpeas

In the same pot, add the spices and fry until the onions start to stick to the bottom, then add sweet potato, chickpeas, soy sauce and enough water to cover all ingredients. Simmer for 20 minutes or until soft.

10 Minutes

Simmer them all and add the cream

Add the roasted pumpkin and garlic to the pot, removing garlic shells first. Leave to simmer until all the vegetables are soft, then add the coconut cream and let simmer for a further 5 minutes.

2 Minutes

Blend the mixture

After the cooking is done, blend the mixture with a stick blender or using a potato masher until smooth. Extra water can be added if the soup is too thick (depending on your preferences). Enjoy!

Additional Info for Vegan Pumpkin & Chickpea Soup


 Back to Recipe’s STEPS ↑


Losing weight is hard, especially when you don’t have time for jogging, yoga or other exercises. The best idea is to know what to eat, how to eat, and make a meal plan for weight loss. This recipe for pumpkin and chickpea soup is also great for those of you who’ve adopted a vegan lifestyle. 

Content on this page…





About the Vegan recipe for Pumpkin and Chickpea Soup

Besides the fact that Pumpkin and Chickpea Soup is vegan and can help you lose weight, it has a lot of health benefits also. I have created a more complex recipe than usual, one that can satisfy any taste with added flavors such as soy sauce, coconut cream, cayenne pepper and ground cumin. Usually, these ingredients are not present in other Pumpkin and Chickpea Soup recipes, or not all of them at once.

The taste is incredible for a soup without meat, and this is happening because of the main ingredients (pumpkin and chickpea) and the flavor from seasonings. I like to make my soups after my mood, or the opposite of it. For example, I made this soup because I didn’t have energy 2 days in a raw. Therefore, a good and natural energizer should be the best “treatment”. Pumpkin and chickpea soup can also be used to add color to the meal table, making the lunch more colorful. If you are following a gluten-free diet, choose a gluten-free soy sauce.



If you want more, you can also add

For an even greater tasting result, but still preserving the vegan appeal of the dish, you can add some Carrots (add them along with the sweet potato for extra vegetables). If you want a chunkier soup, add Quinoa after blending (see steps). What else can we add to the Pumpkin and Chickpea Soup? Meat, of course! If you are not a vegan person and want to add some meat protein, be my guest. Add poultry meat to keep the weight-loss properties of the soup, or if you don’t care about them, add what type of meat you like.



Belly fat is a problem? Lose weight with Pumpkin and Chickpea Soup!

I am often asked what I recommend for weight loss diets. I always start by saying that a bowl of soup every day, makes wonders for weight-loss diets. Moreover, this soup comes with great health benefits and can also be used for the detoxification diet. But remember, a healthy and balanced weight-loss diet should not lack meat! Try to add to your meal-plan some poultry dishes and ask your nutritionist how to combine the recipes.



Do you want energy? Try this soup!

If you do your exercises in the morning, it’s best to eat something natural to boost your energy. What you’ll eat is what you’ll get, therefore, something fatless and low caloric is what gives you the best morning start. The Pumpkin and Chickpea Soup gives you an incredible energy boost, has a lot of nutrients and minerals, and helps in more ways than you think of (including energy boost for yoga, jogging, fitness). Eat a bowl of soup with one hour before your exercises or after.



Pumpkin and Chickpea Soup’s Health Benefits

Pumpkin is a vegetable rich in vitamins, minerals, and low in calories. It is a good source of beta-carotene – a compound that your body turns into vitamin A. If you consume pumpkin often, especially during the fall when it is in season, you will enjoy the following benefits:

  • pumpkin contains fiber, potassium, and vitamin C, nutrients that can lower the risk of developing heart disease;
  • a diet rich in beta-carotene can reduce the risk of prostate cancer;
  • the substances found in pumpkin seeds and pulp help the tissues to absorb glucose better; thus, those who often use pumpkin have a lower risk of suffering from type 2 diabetes;
  • pumpkin has a high fiber content, which slows the absorption of sugar into the blood and maintains the health of the intestinal tract;
  • due to its high vitamin C content, pumpkin helps you have a strong immune system.


Moreover, chickpeas are a rich source of vitamins, minerals, and fiber, may improve digestion, aid weight management, and reduces the risk of several diseases. It is also known for offering a significant intake of Folate, Iron, Phosphorus, Copper, and Manganese. It also makes you keep the appetite under control, is rich in plant-based protein, supports blood sugar control, and may help reduce the risk of several chronic diseases such as Heart Disease, Cancer, and Diabetes.



Wrapping up!

Whether you want to eat something tasty and full of flavor, you want to add soup to your weight-loss diet, to have a lot of energy for morning exercises, looking to eat a very good vegan soup, or you just want to eat something very healthy, try this Pumpkin and Chickpea Soup. It has it all!


Your opinion is very important to me. Please

Click on a star to rate this recipe.

Average rating 0 / 5. Vote count: 0

No votes so far! Do you want to be the first to leave a review?

I'm sorry you didn't like it 🙁

Tell me, how can I improve this recipe? Your opinion is very important.

Vegan Roasted pumpkin and carrot soup recipe
Roasted Pumpkin & Carrot Soup
Vegetarian Mushroom Pie
Vegetarian Mushroom Pie
Vegan Roasted pumpkin and carrot soup recipe
Roasted Pumpkin & Carrot Soup
Vegetarian Mushroom Pie
Vegetarian Mushroom Pie