Butternut Squash, Chickpea and Zucchini Soup

Butternut Squash, Chickpea and Zucchini Soup

This soup makes the perfect meal to have 2 to 4 hours before sports!

6 servings
Preparation 15 min
Cooking 1 h

580 calories per serving 


1 butternut squash   900 g
6 tbsp olive oil   90 mL
1 1/2 onions, diced   300 g
3 zucchini, diced   380 g
1 tsp curry powder   3 g
5 cups chickpeas/garbanzo beans (canned), rinsed and drained   1.25 L
3 cups chicken broth   750 mL
3 cups Greek yogurt, plain, 2% M.F.   750 g
2 tbsp extra virgin olive oil   30 mL

Before you start

A blender or food processor will be very useful to purée the soup.


  1. Preheat the oven to 190°C/375°F.
  2. Cut the squash in half lengthwise, remove the seeds. Place the halves on a baking sheet, cut side down. Bake about 45-50 min until soft. Alternatively, cook each halve separately in a microwave oven: Place each halve in a bowl, partially covered, then cook at high intensity about 8 min for each halve. Let the halves cool down, carve out the pulp then dice it into 1,5 cm cubes. Set the cubes aside.
  3. Meanwhile, prepare the vegetables: Dice the zucchini and chop the onion.
  4. Heat the oil in a pot over medium heat. Add the onion, zucchini and curry powder. Cook, with stirring, until softened, 2-3 min. Add the squash, chickpeas and broth. Cook over medium heat until the zucchini are tender, about 10 min. Purée the soup in a blender and adjust the seasoning.
  5. Pour the soup into bowls, swirl in the yogurt and extra virgin olive oil. Serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (690g)


% DV*

* DV = Daily Value




23 g

36 %

Saturated 4 g
+ Trans 0 g

21 %


0 mg


810 mg

34 %


73 g

24 %


14 g

55 %


10 g


24 g

Vitamin A

170 %

Vitamin C

60 %


25 %


30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: ¾ serving
Meat and Alternatives: serving

More info


Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Calories, Saturated Fat, Sodium
Source of :
Selenium, Vitamin B2
Good source of :
Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin K
Excellent source of :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Zinc
Diet-related health claims :

More info

This recipe is in the following categories: Beans/Legumes | Vegetables | Main courses/Entrées | Soups | Bone-healthy | Halal | High Calcium | High Fibre | High Iron | Low Calorie | Low Cholesterol | Low Saturated Fat | Low Sodium

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