Orange Squash and Garbanzo Stew Soup

Cozy up to a hearty bowl of Orange Squash and Garbanzo Stew Soup, a nourishing combination of sweet, earthy orange squash and protein-packed chickpeas simmered with bold spices like cumin, paprika, and a hint of cinnamon. This vibrant stew-soup hybrid is brimming with Mediterranean-inspired flavors enhanced by tangy lemon juice and fresh cilantro. With its velvety texture from lightly mashed squash and chunky vegetables for added bite, this one-pot dish is both comforting and satisfying. Perfect for a chilly evening or a make-ahead meal, this easy-to-follow recipe requires just 15 minutes of prep time and is naturally vegan and gluten-free. Serve warm as a standalone meal or pair it with crusty bread for a complete dining experience.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 0.5 teaspoon ground cinnamon
• 4 cups orange squash (e.g., butternut squash), peeled, seeded, and cubed
• 2 cups cooked garbanzo beans (chickpeas), rinsed and drained
• 4 cups vegetable broth
• 1 14-ounce can diced tomatoes (canned, with juices)
• 2 tablespoons lemon juice
• 2 tablespoons fresh cilantro, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and cook for about 5 minutes, stirring frequently, until soft and translucent.

Step 3

Stir in the minced garlic, ground cumin, ground paprika, and ground cinnamon. Cook for 1 minute until fragrant.

Step 4

Add the cubed orange squash, garbanzo beans, vegetable broth, and diced tomatoes with their juices. Stir to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the squash is tender.

Step 6

Using a spoon, lightly mash some of the squash pieces to thicken the soup, leaving the rest intact for texture.

Step 7

Stir in the lemon juice, chopped cilantro, salt, and black pepper. Adjust seasoning to taste.

Step 8

Simmer for another 5 minutes, uncovered, to meld the flavors together.

Step 9

Ladle into bowls and serve warm. Garnish with additional cilantro if desired.

Nutrition Facts

Serving size	(2910.6g)

Amount per serving	% Daily Value*
Calories	1919.7

Total Fat 50.0g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 6017.7mg	0%
Total Carbohydrate 329.9g	0%
Dietary Fiber 72.5g	0%
Total Sugars 72.5g
Protein 71.6g	0%

Vitamin D 0IU	0%
Calcium 953.2mg	0%
Iron 28.3mg	0%
Potassium 7396.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.9%

Protein: 13.9%

Carbs: 64.2%