Butternut Squash Soup with Chickpea “Croutons”


July 31, 2017

This colourful main meal is packed full of nutritious ingredients. You get protein and fibre from the chickpeas and lentils, carbs from the squash, and potassium from the array of vegetables. Add a swirl of plain soya yoghurt alternative (or Greek yogurt for a non-vegan option) if you like.

This delicious recipe was created by Azmina Govindji for Love Canned Food.

  • Prep: 20 mins
  • Cook: 30 mins
  • Serves: 6 Servings


1Heat the oil. Gently fry the onions, celery and garlic for a few minutes to soften.

2Add all the other ingredients for the soup, bring to the boil and simmer till the squash is soft (about 20 minutes).

3Meanwhile, toast the sunflower seeds over a medium heat in a non-stick frying pan, toss and add a few drops of soy sauce for a nutty flavour. Leave aside in the pan to cool and crisp up.

4Puree the soup using a hand or electric whisk, or a blender; add a little hot water if too thick. Just before serving, mix the toasted seeds with the chickpeas and spring onion. Serve the soup into warmed bowls, garnished with parsley, with chickpea “croutons” on the side.

Nutritional information

Energy (kcal) 274
Fat (g) 9.5
Sat fat (g) 1
Carbs (g) 31
Sugar (g) 12
Fibre (g) 10.5
Protein (g) 11.5
Salt (g) 1


1 x 400g canned chopped tomatoes

1 x 300g canned sliced carrots

1 x 390g canned green lentils

2 tbsp rapeseed oil

1 onion, diced

2 celery sticks

1 tsp crushed garlic

1 butternut squash

500ml vegan or vegetarian stock (fresh, or using stock cube or concentrated stock)

1 tsp cracked black pepper

1 tsp crushed red chillies (optional)

For the “croutons”:

1 x 300g canned chickpeas

45g sunflower seeds

Few drops reduced salt soy sauce

1 bunch spring onions, green stems only, sliced

To serve:

Chopped fresh parsley


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