Pumpkin Soup With Chicken
This cozy pumpkin, chicken and chickpea soup is a nourishing, flavor-packed meal that’s both comforting and exciting. It comes together in one pot and is packed with nutrient dense ingredients. High in fiber, vitamins, minerals and protein, this balanced meal is perfect for busy weeknights. Great for meal prep too, as it tastes even better the next day!
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Servings: 4
Calories: 440kcal
Ingredients
- 1/2 Tbsp. olive oil
- 1 onion (diced)
- 3 celery stalks (diced)
- 2 carrots (diced)
- 3 cloves garlic (minced)
- 1 Tbsp. paprika
- 1 1/2 tsp. cumin
- 1 tsp. salt
- 1/2 tsp. black pepper
- 4 cups shredded rotisserie chicken
- 14.5 oz. can pumpkin puree
- 14.5 oz. can chickpeas (drained and rinsed)
- 2 cups low sodium chicken broth
- 2 tsp. dried rosemary
- 1 small bunch kale (chopped)
- 1/2 cup reduced fat milk
Instructions
- Heat a large soup pot with a lid over medium heat and add olive oil.
- Once oil is hot, add diced onion, celery, carrots and garlic. Cook for 7-8 minutes, stirring frequently. Stir in paprika, cumin, salt and pepper and continue to cook for 2-3 minutes more.
- Stir in the shredded chicken, canned pumpkin, chickpeas, chicken broth and dried rosemary. Bring contents to a boil and reduce heat to a low simmer. Cover soup and simmer for 10 minutes, then add the chopped kale. Continue to simmer, covered, for an additional 10 minutes.
- Turn off heat and stir in the milk. Taste and add salt or pepper as needed. Ladle in soup bowls and enjoy!
Notes
- Fresh herbs are great to add here!
- Any type of white bean will work, such as cannellini or Great Northern beans.
- Love this recipe? Double the ingredients and freeze half after cooking and cooling completely.
Nutrition
Calories: 440kcalCarbohydrates: 36gProtein: 52gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 127mgSodium: 1328mgPotassium: 1230mgFiber: 12gSugar: 8gVitamin A: 23372IUVitamin C: 13mgCalcium: 211mgIron: 7mg
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Nutrition Facts
Pumpkin Soup With Chicken
Amount per Serving
Calories
440
% Daily Value*
Fat
12
g
18
%
Saturated Fat
3
g
19
%
Trans Fat
0.1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
5
g
Cholesterol
127
mg
42
%
Sodium
1328
mg
58
%
Potassium
1230
mg
35
%
Carbohydrates
36
g
12
%
Fiber
12
g
50
%
Sugar
8
g
9
%
Protein
52
g
104
%
Vitamin A
23372
IU
467
%
Vitamin C
13
mg
16
%
Calcium
211
mg
21
%
Iron
7
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.