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Butternut Squash & Chickpea Soup

40 min



One-bowl / one-pot


This soup is packed with spices, loaded with butternut squash and tomatoes, and of course, bursting with flavour! Drawing inspiration from the rich tapestry of Indian cuisine, we crafted this soul-soothing soup that promises to warm up your body and soul.



40 min


20 min


20 min

Free from

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Peanut symbol


Treenut symbol

tree nut

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  • 1
    butternut squash, peeled, deseeded
  • 1 Tbsp (6 g)
    curry powder
  • 2 tsp (3 g)
  • 1 tsp (2 g)
    ground coriander
  • 1 tsp (2 g)
    ground cumin
  • ½ tsp
    ground turmeric
  • ¼ tsp
    chili flakes
  • 1 Tbsp (15 mL)
    vegetable oil
  • 1
    medium onion, chopped
  • 3
    cloves garlic, minced
  • 2 tsp (4 g)
    freshly grated ginger
  • 6
    medium tomatoes, chopped
  • 2 cups (480 mL)
  • 1
    vegetable bouillon cube
  • 2 cups (328 g)
    cooked chickpeas
  • 1⅔ cups (399 mL)
    canned full-fat coconut milk

Serves well with


  1. Cut the squash into ½-inch (1 cm) cubes.
  2. Measure out the spices in advance to avoid burning them when needed later. Set aside.
  3. Add the oil, onion, and garlic to a large pot over medium-high heat. Cook for 3 - 4 minutes.
  4. Then, add the ginger and the spices. Cook for another 1 - 2 minutes, stirring throughout to toast the spices.
  5. Add the squash, tomatoes, water, and bouillon. Cover the pot and let it simmer for 10 - 12 minutes, or until the squash is tender.
  6. Use an immersion blender or standing blender to partially blend the soup.
  7. Stir in the chickpeas and coconut milk. Let the soup heat through.
  8. Garnish with cilantro and serve with a squeeze of fresh lemon juice and some vegan naan if desired. Enjoy!


  • 1 peeled and cubed butternut squash yields approximately 18 oz (520 grams).


  • Store in an airtight container in the fridge for up to 3 days.
  • Freeze for up to 1 month.

Let us know what you think

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 35%

butternut squash

Proteins 19%

cooked chickpeas

Fruits & Veggies 46%

medium onion

clove garlic

freshly grated ginger

medium tomato

No significant sources of calcium

vegetable oil

canned full-fat coconut milk

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

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Marti Fry - May 15, 2024, 7:11 p.m.

I just made this soup, and it tasted sooooo good! Savory, cozy and delicious! I will be making it again. Thank - you for sharing it.

PUL Team - May 15, 2024, 8:49 p.m.

Thank YOU for making it, Marti, and for the compliment about the recipe :D

alan - May 7, 2024, 5:56 p.m.

The soup was so good really enjoy it with the lemon in it. Another great lunch and tea to. So tasty 😋
Keep up the good work

PUL Team - May 7, 2024, 6:54 p.m.

Thanks for the love and support, Alan! It means so much 🫶

alan - May 7, 2024, 7:04 p.m.

Anytime 😊

Dicey - May 4, 2024, 7:22 a.m.

Lovely, just the right amount of heat. Very nourishing. Will be making again

Roberta Celebrano - April 30, 2024, 6:25 a.m.

This soup is so dang good. We’ve made it twice in a week! Love every PUL recipe we make! The only mishap we keep having with this recipe specifically is the squash is not listed in the ingredients in the step for adding all the veggies in. It’s in the step description, but it might be helpful to put it into the ingredients as well for people like us who quickly glance and forget the squash every time 😅

PUL Team - April 30, 2024, 8:49 p.m.

Hey Roberta, thanks for taking the time to leave the feedback. We generally only list ingredients once in the main step of the recipe, unless ingredients are listed on a preparation page if it's recommended to prepare them before cooking.

One reason for this is that the ingredient may change from how it was initially listed. For instance, in this recipe, the squash is listed as whole (like in step 1) but when we use it in step 5, it's now chopped. We'll explore ways to make this more clear moving forward 😊

alan - May 7, 2024, 5:58 p.m.

I had the same thing with the butter nut squash listed to.

Wendy Stevens - April 27, 2024, 8:46 p.m.

Delicious! Was able to use home made vege stock. Also lemons and cilantro from my garden. Since summer is coming, next time tomatoes from the garden!

PUL Team - April 29, 2024, 8:26 a.m.

So thrilled to hear this, Wendy, thank you! 🙌

Patricia - April 18, 2024, 12:37 a.m.

Just made a double batch of this soup and it is so delicious!!! I will definitely be making it often.

Aruna - April 16, 2024, 9:12 p.m.

Sooo wholesome! Tasted great with that amazing blend of spices. I make this soup when I have some coconut milk left. Our kitchen smells heavenly while making this soup. Highly highly highly recommend it! My husband and I love eating this with toasted gluten-free bread.

PUL Team - April 16, 2024, 11:02 p.m.

Thank you for the glowing recommendation, Aruna!

Kathi - March 27, 2024, 7:26 p.m.

Just great

c - March 24, 2024, 11:41 p.m.

Amazing flavour and so filling!

Léna - March 24, 2024, 8:23 p.m.

So yummy! One of my favorite soups 😋

crazy vegan - March 23, 2024, 9:05 p.m.


melisa - March 19, 2024, 7:33 p.m.

Really easy and delicious soup !

Faith - March 12, 2024, 3:14 a.m.

So yummy thank you
Perfect for a drizzly night

Cindy - March 7, 2024, 6:22 p.m.

Made this for lunch yesterday. We made a whole squash and almos finish it between my husband and myself, It was delicious

PUL Team - March 7, 2024, 8:06 p.m.

Yayy so glad it was enjoyed, Cindy, thank you! 😊

Hannah - March 2, 2024, 11:24 a.m.

I was so excited to try this, but there was no squash in the supermarket anymore. So I tried it with sweet potato. I know it’s not the same recipe, but it was still so delicious!

Shreyashee Mallik - March 1, 2024, 10:50 p.m.

This was truly delicious

Morris - Feb. 26, 2024, 4:43 a.m.


Eric Altmayer - Feb. 24, 2024, 11:55 p.m.

Another exceptional recipe! We Loved it! Used fresh tomatoes because we had them on hand. Love the flavours. The chili flakes blend so well with the spices. We could eat this every other day.
Thanks again for sharing!👌

PUL Team - Feb. 25, 2024, 7:31 p.m.

Woohoo! So thrilled that the soup was enjoyed, Eric - thank you 😃

JC - Feb. 22, 2024, 1:40 p.m.

Made for lunch - really warming

Naomi - Feb. 21, 2024, 10:23 p.m.

Could you please recommend a good bouillon?

PUL Team - Feb. 23, 2024, 12:46 a.m.

Hey Naomi, we use the ones we get from our local store here called Albert Heijn, it's their house brand, and sometimes we get a brand called Maggi. Any will do though! The vegetable bouillon cube and water can also be substituted for vegetable stock or broth if that's preferred 🤗

Katarina - Feb. 11, 2024, 5:18 p.m.

This soup is SOUPerb (pun intended😆) and adding some lemon juice makes it taste even better. I used a combination of squash and sweet potato as I didn't have enough squash for a full recipe. My partner loved it with some coconut yogurt on top.

PUL Team - Feb. 12, 2024, 6:08 a.m.

Love the twist on the soup, Katarina! You're SOUPer (pun also intended 😜)

Michaela - Feb. 10, 2024, 10:08 p.m.

It was absolutely delicious! Ended up adding some kale and another item bc I needed to use them and it turned out nicely.

PUL Team - Feb. 11, 2024, 12:55 a.m.

A lovely addition to use up ingredients, Michaela! :)

Sauce - Feb. 10, 2024, 1:36 a.m.

Excellent soup. It felt so much like a curry that we ended up adding rice. Like others, we subbed canned tomatoes. My 15 month old kept asking for more.

Melissa B. - Feb. 7, 2024, 2:33 a.m.

Loved it! Very tasty and my kids enjoyed it as well! I didn’t have all 6 tomatoes so I added a bit of canned diced tomatoes to make up for the rest. If I wanted to add a bit of sweetness to the soup, would roasting the butternut squash before adding to the pot do the trick? Thanks for another great recipe and I also love using the app ❤️

PUL Team - Feb. 7, 2024, 5:44 a.m.

Hey Melissa, you could roast the butternut squash beforehand to add a subtle caramelized sweetness to the soup. Alternatively, add a touch of granulated sugar or agave syrup for added sweetness. Happy cooking, and thank you for the support 🥰

Michelle D - Feb. 5, 2024, 3:48 a.m.

Very yummy, had a large butternut squash so added a bit more to the spices and added black pepper. I didn’t have fresh tomatoes so used canned diced tomatoes with its juice, worked perfectly! This was a family hit for an easy dinner! Thanks Pick Up Limes for these excellent healthy recipes!

PUL Team - Feb. 5, 2024, 7:03 a.m.

Love the modifications, Michelle, thank you welcoming us into your kitchen! 🤗

Bonnie - Feb. 4, 2024, 11:32 p.m.

Sooo good! I will double the recipe next time. I added salt and pepper to suit my taste but didn't make any other changes. Thank you for another winner and contributing to my journey to eat delicious, nutritious plant-based food.

PUL Team - Feb. 5, 2024, 6:55 a.m.

Thank you, Bonnie, for welcoming us into your journey! We're so excited to continue the adventure together 🤗

Lis - Feb. 4, 2024, 7:45 p.m.

Just wonderful.
I played with it a little bit: Hokkaido pumkin, yellow lentils and nearly doubled the spices. Great as a soup but also as a curry base added with some more veggies and tofu. So versatile.
It's gonna become a Classic in my house. Thanks for the inspiration.

PUL Team - Feb. 4, 2024, 10:24 p.m.

Mmm this sounds incredible, Lis! Thanks for sharing your tasty twist with the soup 🙌

Sabrina Goncalves - Feb. 3, 2024, 6:36 p.m.

I made this soup for my after medical treatment Dinner. It was so nourishing and wholesome…real Soulfood!

PUL Team - Feb. 4, 2024, 3:50 a.m.

Aww we're so glad the soup was enjoyed, Sabrina, there's something so comforting about a warm bowl 🥰 wishing you can abundance of health and wellness!

Andrea - Jan. 31, 2024, 7:58 p.m.

We made this soup tonight, it was super delicious! My husband, who is a soup-lover, adores Sadia and the whole PUL-team for the soup-recipes! 💚💚 Thank you for this juwel! 🫶

PUL Team - Feb. 1, 2024, 12:26 a.m.

Woop woop! Soup recipes are one of our favourites to experiment with. Glad this one was enjoyed, Andrea ☺️

Kitty - Jan. 31, 2024, 4:52 a.m.

Butternut squash is not usually my favorite. But, this soup was wonderful and so easy to make.
Recommended cooking time was spot on- squash was tender but not mushy.

Charlotte - Jan. 30, 2024, 11:44 p.m.

We loved this cosy colourful soup recipe! It was so warming and delicious on a cold winters evening. I planned to serve it with naan but ended up with garlic ciabatta instead which was still very good. I also always love roasting the squash seeds as croutons too!

PUL Team - Jan. 31, 2024, 7:36 a.m.

🙌 love to hear this, Charlotte - thanks a bunch!

Joanna - Jan. 27, 2024, 7:25 p.m.

I had a butternut squash to use up so I prepped it yesterday and made this oh-so-colourful soup today for a very tasty lunch. I'm looking forward to leftovers for the next couple of days too 😀

I will definitely be making this again, and fresh naan or pita to go with it. (And I love that wanting to make this recipe made me mix up my own garam masala last night.)

Misti - Jan. 25, 2024, 6:27 a.m.

I loved this recipe! It was perfect with naan bread and served it over rice the next day. Both were excellent. Will definitely make this again!

Susan - Jan. 25, 2024, 1:20 a.m.

Made this delicious soup today. I used half the amount of spices suggested as we don’t love overly spicy food. This worked out perfectly for us on a very cold day here in Canada. Thanks so much.

Meena Lak - Jan. 24, 2024, 8:37 p.m.

This sounds perfect for today's dinner with the snow storm we're having here!
Curious if you could help me out: What would happen if I skipped the coconut milk and just added 3 cups of vegetable broth?

PUL Team - Jan. 25, 2024, 7:24 a.m.

Hey Meena, skipping the coconut milk and using vegetable broth instead will result in a lighter and less creamy soup. If you experiment with it be sure to give the soup a taste and adjust the spices as needed 😊

Inbar - Jan. 24, 2024, 8:54 a.m.

The soup is delicious and exceptional! Thick, slightly spicy and very filling. Already planning to bring it to the next family meal...

PUL Team - Jan. 25, 2024, 6:36 a.m.

Beyond happy to hear, Inbar, thank you! ☺️

Christen M - Jan. 24, 2024, 4:53 a.m.

I found the flavor a and veggie content little light so added about 1/4 cup of spicy peanut sauce to it, 1 tsp of salt, 1/4 tsp pepper, 6 mushrooms sliced and 2 cups of broccoli florets and it was perfect for us. ❤️

Virag - Jan. 23, 2024, 6:02 p.m.

This was soooo tasty.
I added 100 g yellow lentils for extra protein + a little extra water. I also decided not to blitz it, it was super delish 😍🤤

PUL Team - Jan. 23, 2024, 10:35 p.m.

A delicious twist, Virag, thank you! 😊

Susan Campanelli - Jan. 22, 2024, 11:10 p.m.

It’s a winner! Excellent with Naan. Will serve with basmati rice tomorrow.

Kara - Jan. 22, 2024, 12:25 a.m.

The Make feature made preparing this soup easy and fun. I felt confident I was making it just as Sadia would. It's so delicious and comforting!

PUL Team - Jan. 22, 2024, 5:14 a.m.

So happy to hear, Kara, thank you! 😃

Melissa Levell - Jan. 21, 2024, 8:40 p.m.

So delicious! Super easy to make and nourishing. I've added pumpkin seeds as a garnish, fits perfectly

Onknee - Jan. 20, 2024, 8:54 p.m.

Super tasty! 😋

Petra - Jan. 20, 2024, 5:59 p.m.

Absolutely delicious! 😊

Robby Hoskens - Jan. 20, 2024, 4:14 p.m.

Very tasty and warming for winter. I couldn’t choose between this soup and the one with the butternut and the orzo. So I added some orzo to it along with raw baby spinach, which made it a satiating meal.

PUL Team - Jan. 20, 2024, 5:22 p.m.

A lovely idea, Robby, thanks for sharing your experience with the recipe 🙌

jen - Jan. 19, 2024, 2:13 a.m.

This was so good, and perfectly cozy for dinner on snow day

Viviane Smith - Jan. 18, 2024, 7:49 p.m.


Marion Hacot - Jan. 18, 2024, 11:16 a.m.

Very good with canned tomatoes (in Winter I don't want to buy fresh ones). I think next time I'll use only curry or only garam masala, not a mix of the two.

Victoria Burgess - Jan. 18, 2024, 3:28 a.m.

So delicious. Perfect for a cozy winter evening.

ania - Jan. 17, 2024, 11:58 p.m.

This is the best butternut squash soup I have ever had. Thank you PUL team for another amazing recipe!!!

Kimberly Ramm - Jan. 17, 2024, 10:09 p.m.

Absolutely delicious! Wonderful recipe to add to our winter time soup rotation.

Dora - Jan. 17, 2024, 9:19 p.m.

Amazing recipe! Thank you for sharing!

sharon - Jan. 16, 2024, 10:52 p.m.

Tried this recipe last night. Came out really good. Only thing I’d change for my own taste is the amount of curry powder. If it’s not your thing, start out with less. Otherwise, it can be overpowering.

Esmé - Jan. 16, 2024, 3:46 a.m.

I, too, made it tonight for dinner. It was delicious!

Sara - Jan. 15, 2024, 9:23 p.m.

Made it today for dinner. Great success! ❤️ the cilantro with the lemon is the perfect combination with these flavors👌