Warming Butternut Squash, Chickpea and Spinach Soup
As the temperature drops, I love to switch up my dinner routine and bring in soups and stews. There’s nothing quite like a bowl of hearty soup to bring warmth and comfort to chilly fall nights. This Butternut Squash, Chickpea, and Spinach Soup is a little different from a traditional soup—it’s thick, almost like a stew, filled with chunky, nourishing ingredients that satisfy and soothe.
This recipe is packed with nutrient-dense foods like creamy butternut squash, protein-rich chickpeas, and leafy, fibre-rich spinach, and it’s infused with immune-boosting ingredients like turmeric, fresh ginger, and garlic. These ingredients don’t just make the soup flavourful and comforting—they also offer unique health benefits, especially valuable for women navigating menopause.
The Power of Nutrient-Dense Ingredients for Women in Menopause
Turmeric
Turmeric is known for its powerful anti-inflammatory properties, thanks to a compound called curcumin. For women in menopause, this is particularly beneficial as it helps manage joint pain, stiffness, and inflammation that can sometimes arise with hormonal shifts. Turmeric may also support mood by balancing serotonin and dopamine, which can be helpful for managing menopausal mood swings.
Ginger
Fresh ginger brings warmth and spice to the soup, but it’s also fantastic for digestion. During menopause, digestive health can sometimes take a hit, causing bloating and discomfort. Ginger aids digestion, reduces nausea, and has anti-inflammatory properties that can also ease muscle pain.
Garlic
Garlic is a powerhouse for heart health, supporting healthy blood pressure and cholesterol levels. With menopause, the risk of cardiovascular concerns can rise, making garlic a great ingredient for heart support. It’s also rich in antioxidants, helping boost immunity and protect against seasonal colds and flu—a big plus as the weather gets colder.
I love to get my nutrients from things that grow from the ground - Nature truly does nurture us if we let it!
Warming Butternut Squash, Chickpea and Spinach Soup
Ingredients:
3 tbsp olive oil (or coconut oil)
1 large yellow onion, diced
1 1/2 tsp salt
1/2 tsp pepper
4 garlic cloves, minced
2 tbsp fresh garlic, finely chopped or minced
2 tbsp curry powder
1 tsp chili powder
1 tsp turmeric
1/2 tsp red pepper flakes (you can omit this if you are sensitive to spice)
2 cans (15 oz) chickpeas, drained and rinsed
2 cans (14 oz) light coconut milk
2 cups vegetable broth (can sub chicken broth)
1 medium butternut squash, pellet and cut into 3/4” cubes
2 big handfuls of spinach, about 6 cups
1 lime, juiced
For Serving: Plain Greek Yogurt, Pipitas, chopped fresh mint or cilantro
Directions:
Heat the oil in a large Dutch Oven. Add the onion and S&P. Cook until the onion starts to turn translucent ~ 5 mins.
Stir in the garlic, ginger, curry powder, chili powder, turmeric, and red pepper flakes (if using). Let cook for just 30 seconds, stirring to coat with the spices. Add in the chickpeas and stir again. Let this cook together for another 5 mins.
With a wooden spoon or potato masher, roughly mash the chickpeas, leaving some intact. Add the coconut milk and broth.
Increase the heat to medium high and bring the soup to a simmer. Stir occasionally and allow it to simmer for ~30 minutes.
Take this time to peel your butternut squash and cut it into 3/4” cubes. Add them to the soup and let simmer until the squash is tender. Approx another 15 mins.
Remove from the heat when the squash can be pierced with a fork and add the spinach, making sure the leaves are submerged. Stir in the lime juice and taste to adjust salt and pepper.
Serve with a dollop of greek yogurt, and extra squirt of lime juice and any herbs.
Enjoy!
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