Filed Under: 30 minutes or more, Ages & Stages 1-2, Ages & Stages 13-16, Ages & Stages 3-5, Ages & Stages 6-8, Ages & Stages 9-12, Halloween, Lunch, Pregnancy, Starter, Thanksgiving, Vegetables

Chunky Pumpkin Soup

This hearty soup will warm up everyone at the end of a cool day. Simply reheat gently before serving

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October 11th, 2007

Recipe by Paula Bowman

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Servings
6 to 8
Prep Time
45 minutes
Ingredients
  • 2 tbsp olive oil
  • 4 cups diced pumpkin or butternut squash (1/2-inch thick)
  • 1 cup finely chopped sweet onion
  • 1 cup sliced celery
  • 5 fresh sage leaves, finely chopped
  • 1 bay leaf
  • 2 tsp kosher salt
  • 1/4 tsp freshly ground black pepper
  • 1 tsp minced garlic
  • 2 cups low-sodium chicken stock
  • 4 cups water
  • 1 can (19 fl oz) chickpeas, rinsed and drained
  • 1 can (19 fl oz) black-eyed peas, rinsed and drained
  • 1/3 cup finely grated Romano cheese
    • Directions
  • 1.

    In a Dutch oven or heavy-bottomed pot, heat oil over medium heat. Add next 8 ingredients and cook, stirring often until vegetables soften, about 10 minutes. Add remaining ingredients; simmer, stirring occasionally, until pumpkin is tender, about 20 minutes. Thicken soup by mashing some pumpkin against the side of the pot with a wooden spoon. Add 1/4 cup Romano cheese and stir.

  • 2.

    Ladle into bowls; sprinkle with remaining cheese.

    • Nutrients Per Serving
    Per serving (1/6 recipe): 239 calories, 7.4 g fat, 121.9 mg calcium, 1,551 mg sodium, 33.8 g carbohydrates, 7.1 g fibre, 10.6 g protein; source of iron.
    Chunky Pumpkin Soup
    Photo by Edward Pond
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