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

Ingredients

  • 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

  1. 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.
  2. 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).
  3. Transfer about3 cups of the soup to a blender and puree until smooth (use caution when pureeing hot liquids).
  4. 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.

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