Garbanzo Bean Soup With Squash & Greens – Ayurvedic Recipe
This great tasting soup is relatively easy to make and is very filling and satisfying.
There are many types of squashes out there that you can use – stick with the more delicate types of squashes.
I like to use a buttercup squash – a healthy squash variety (available in the fall and winter) that has a lot of fibre, minerals and vitamins. It is also very easy to cook.
You could serve this soup with a grain but is quite satisfying on its own.
This Ayurvedic recipe is healthy for all three doshas and contains all the six essential tastes for a balancing meal.
For a more appealing look, serve this dish in a roasted squash half.
To make a squash bowl, preheat your oven to 425°F and slice about an inch off the top of each buttercup squash. Scoop out seeds and loose flesh.
Next, pour about 1/2 inch of water into a glass baking dish large enough to hold the squash.
Finally, place the squash cut-side down in the water and bake until the flesh is tender (approximately30 minutes).
Prep time: 10 min Active cooking time: 25 min Total time to make: 35 min.
Serves: 6- 8
- 2 tablespoon of ghee
- 3- 4 cloves of minced garlic
- 2 carrots, chopped
- 1 medium onion, chopped
- 5 cups of sodium reduced vegetable broth
- 1 kg (2- 3 pounds) of buttercup squash, peeled and diced (about 5 cups)
- 1 plum or roma tomato, chopped
- ½ teaspoon of cumin seeds
- 1/4 teaspoon of paprika or cayenne pepper * (optional but good for excess Kapha)
- 1/4 teaspoon of salt
- 1/4 teaspoon of freshly ground pepper
- 1 cup of cooked chickpeas (garbanzo beans)
- 1 cup (8 – 10 ounces) of spinach, coarsely chopped and stemmed
- 1 lime, cut into wedges
- 5 -6 lime wedges
Preparation & Cooking Procedure
- Heat 2 tablespoons of ghee in a wok or frying pan on medium to high heat and add cumin seeds, garlic, carrots and onion. Cook until the vegetables are tender and lightly browned, 5 to 6 minutes.
- Combine vegetable broth, squash, and tomatoes in a large pot and bring to a bowl. Add remaining spices, reduce heat and simmer until the squash is very soft, almost breaking apart (about 20 minutes).
- Transfer about3 cups of the soup to a blender and puree until smooth (use caution when pureeing hot liquids).
- Return the pureed soup to the pot. Stir in beans and spinach and cook over medium heat until the beans are heated and the spinach is wilted, about 5 minutes. Serve warm with lime wedges – squeeze freshly into soup.