Lunch

Butternut and Coconut Soup with Chickpeas

Name: Butternut and Coconut Soup with Chickpeas
Prep time: 20 min
Total time: 20 min
Yield: 4 servings
Ingredients: 800 g Butternut squash; 480 g Chickpeas, tinned and drained; 400 ml (one tin) Reduced-fat coconut milk, tinned; 150 g Onion; 2 cloves, about 6 g Garlic; A thumb, grated Fresh ginger; 2 tsp (4 g) Curry powder; 600 ml Vegetable stock; 1 tbsp, about 11 g Rapeseed oil; Juice of one Lime juice; A handful Fresh coriander

Blended butternut squash with ginger, curry powder and reduced-fat coconut milk, with whole chickpeas left in for something to chew. Plant-based, 344 kcal a bowl.

Calories: 344kcal
Protein: 12g
Fat: 14g
Carbs: 44g

Per serving, makes 4. 20 minutes of work, then twenty-five minutes simmering. Published 8 September 2026.

Allergens

Celery

Some blends include mustard seed. Check the jar.
Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Butternut squash800 g
Raw, peeled weight.
Chickpeas, tinned and drained480 g
Two 400 g tins, drained. Drained weight. A 400 g tin drains to about 240 g.
Reduced-fat coconut milk, tinned400 ml (one tin)
Onion150 g
Garlic2 cloves, about 6 g
Fresh gingerA thumb, grated
Curry powder2 tsp (4 g)
Vegetable stock600 ml
Made up from a cube or a pot.
Rapeseed oil1 tbsp, about 11 g
Lime juiceJuice of one
Fresh corianderA handful

Method

Soften the chopped onion in the oil for eight minutes, then add the garlic, ginger and curry powder for one minute.
Add the squash, peeled and cut into 3 cm chunks, with the stock. Simmer for twenty minutes until a knife goes through without resistance.
Add the coconut milk and blend until smooth.
Stir in the chickpeas, heat for five minutes, then add the lime and coriander and taste for salt.

Worth knowing

The chickpeas stay whole on purpose. Blended in, the soup is smoother and less interesting to eat.
Curry powder rather than a Thai paste keeps it plant-based; most Thai pastes contain shrimp. The lime at the end does the same job the paste would have.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

This recipe is in the app.

Every recipe on this site is in Fuel8’s Recipes tab, with the same macros. Search it by name or ingredient, pick half a serving or two, and add it to a meal in one tap. Your own recipes sit beside them.

Download on the App Store

Or leave your name and email for new recipes and what we add next. No more than that.

This form is the website, not the app. Your name and email go to Grow More Services L.L.C-FZ, the company that builds Fuel8, and are stored in Mailchimp so we can email you about new recipes and what we add next. This list is separate from your optional Fuel8 account. Unsubscribe in one click, any time.

Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.