Roasted Butternut Squash Soup

Iron-ized: Roasted Butternut Squash Soup with Pepitas, Red Quinoa and Roasted Chickpeas

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It feels like fall around here already! Where did the summer go? Everything went by so quickly, I feel like I didn’t enjoy the warm days as much as I should. I’ve been working a lot and told myself that I will have plenty of time to go to the lake, hiking and read a book in the garden but now I kind of missed my chance and it really makes me sad. To be honest I really feel overworked but as soon as I try to minimize my workload and enjoy some more free time it just doesn’t feel right. Might just be I’m a workaholic who likes to complain a lot about it (poor people around me). Even though I’m clearly a summer girl and love the heat and the sun, when it comes to veggies and fruit I just love autumn and it’s seasonal products. One of it’s many perks is the sheer load of all different kinds of pumpkins. Last year I even celebrated a pumpkin week on Instagram, with pumpkin soup and pie, roasted and/or filled out of the oven and pumpkin porridge. I even dressed up as a pumpkin once. Maybe I should repeat this on the blog some time?!

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The Vegan MoFo asked us to “focus on a nutrient” for day 11 and I couldn’t be happier about the theme! There’s the false assumption going around that vegans have their problems obtaining all the important nutrients. Like I said, this is not the case (except when it comes to vitamin b12 – don’t be stupid, take your supplements). I even wrote a paper on this issue once. Statistically vegans are actually healthier and better provided with vitamins and minerals than omnivores. Of course this is the result of a healthier lifestyle, better eating and fresh products. I decided to cook a meal full of iron, since this is a nutrient often insufficiently present for females, with the daily demand being nearly twice as high (14,8mg) as the demand of men (8,7mg). This meal is a real iron bomb actually, with pepitas (12,5mg/100g), chickpeas (6,1mg/100mg) and quinoa (8mg/100g). Read more about the function of iron here.

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Of course this soup is also simply delicious. It’s filling, creamy, heartwarming and flavourful. Roasting the pumpkin adds a lovely aroma and the chickpeas and pepitas are crunchy bonus. I divided the recipe because the chickpeas are not just a tasty addition in this soup, I also like to use them for salads, in curries or even as a snack. You can keep them in the fridge for a few days and reheat them in a pan or in the oven. If you want to save some time just roast the chickpeas simultaneously in the oven.

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Roasted Chickpeas

Prep time
5 mins
Cook time
40 mins
Total time
45 mins

1 can of chickpeas
1 pinch of sea salt, pepper and curcuma (or any other spice you like)
1 tablespoon coconut oil

1. Melt the coconut oil. Drain the chickpeas and combine all the ingredients in a bowl. Stir until the chickpeas are well coated.

2. Roast the chickpeas in the oven at 200°C for about 40 minutes. After 20 minutes turn them by shaking the baking sheet.

Roasted Butternut Squash Soup with Pepitas, Red Quinoa and Roasted Chickpeas

Serves: 4 servings
Prep time
15 mins
Cook time
45 mins
Total time
60 mins

800 g Butternut Squash
1 onion
2 cloves of garlic
1 pinch of sea salt, pepper, chilli, curcuma and thyme
2 tablespoon olive oil
500 ml vegetable broth
200 ml coconut milk
150 g red quinoa
4 tablespoon pepitas
4 tablespoon roasted chickpeas
Pumpkin Seed Oil

1. Peel and dice the butternut squash into chunks, peel and quarter the onion and peel the garlic. Put on a baking sheet, drizzle with the olive oil and season generously. Roast in the oven at 200°C for 30 – 40 minutes.

2. In the mean time bring water to a boil and prepare the quinoa as instructed on the package.

3. Transfer the roasted veggies to a pot, add the vegetable broth and coconut milk and blend everything. Heat everything up and spice up if needed.

4. Fill into bowls, add the quinoa, roasted chickpeas and pepitas and drizzle with pumpkin seed oil if desired.

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3 thoughts on “Iron-ized: Roasted Butternut Squash Soup with Pepitas, Red Quinoa and Roasted Chickpeas

  1. Wow it looks like European health standards require a little less iron for women than the US! Lucky you. I keep hearing how I need 18mg, but surprisingly I make it work. I never find it hard to eat since so many grains are supplemented here in the states. Including oats and wheat. I should save this recipe when I get some butternut squash from my CSA. Mmmm…

    1. I googled the recommendations for Germany and England and even those are different. They should get their numbers straight 😉

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