Massachusetts General Hospital Registered Dietitian, Alison Graziano, RDN, LDN, offers a healthy recipe for chickpea soup that will keep you warm this fall (and beyond)!


  • 1 15-oz can chickpeas, drained
  • 2 15-oz cans pumpkin puree
  • 2 tbsp olive oil
  • 1 tbsp soy sauce
  • 2 tsp sriracha sauce
  • 1 tsp maple syrup
  • 1 tsp smoked paprika (or regular paprika)
  • 2 shallots, diced,
  • 2 cloves garlic, minced
  • ½ cup roasted bell peppers, chopped
  • 2 cups vegetable stock
  • ½ cup skim milk or plain unsweetened almond milk
  • ½ tsp each salt & pepper, cinnamon


Chickpeas: preheat oven to 400 degrees F convection bake. Pat dry chickpeas with paper towel. Toss chickpeas in a bowl with 1 tbsp olive oil, soy sauce, sriracha sauce, maple syrup, and paprika. Spread evenly onto parchment-lined baking sheet. Bake for 17-20 minutes or until golden brown and crispy.

Soup: Bring remaining 1 tbsp olive oil to medium heat in a large sauce pot. Add shallots, cook until translucent, then add garlic and cook for another 1-2 minutes. Stir in pumpkin puree, roasted bell pepper, vegetable stock, milk, salt, pepper, and cinnamon. Bring to a boil, reduce heat, and simmer for 20-25 minutes.

Puree: Blend soup with immersion blender or countertop blender and return to the pot.

Serve: Ladle soup into bowl and top with desired amount of crispy chickpeas. Optional top with pepitas, parsley, or microgreens.

Pro tip: Freeze batches of soup in individual portions to be rewarmed and enjoyed throughout the remainder of the season