Butternut Squash & Cauliflower Soup with Chickpea Croutons


Bulk up boxed butternut squash soup with frozen cauliflower florets, then top off your bowl with crispy chickpea snacks for major crunch (look for them near the dried fruit and nuts at your grocery store). This impressively easy dinner comes together with just those three ingredients, not including salt, pepper and oil. Because prepared soups are typically higher in sodium, look for light or reduced-sodium versions of your favorites.

Butternut Squash & Cauliflower Soup with Chickpea Croutons
Active Time:
5 mins
Total Time:
10 mins


  • 1 (32-ounce) carton reduced-sodium pureed butternut squash soup

  • 2 cups frozen cauliflower florets

  • Ground pepper to taste

  • ¾ cup crispy chickpea snacks


  1. Bring soup to a simmer in a saucepan over medium heat. Stir in cauliflower; cook, stirring occasionally, until heated through, 3 to 4 minutes. Season with pepper, if desired.

  2. Divide the soup among 3 bowls and top each with ¼ cup crispy chickpeas.

To make ahead

Refrigerate soup for up to 2 days. Wait to add crispy chickpeas until ready to eat.

Nutrition Facts (per serving)

277 Calories
7g Fat
47g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe 3
Serving Size 2 cups soup & ¼ cup crispy chickpeas
Calories 277
% Daily Value *
Total Carbohydrate 47g 17%
Dietary Fiber 12g 43%
Total Sugars 6g
Protein 10g 20%
Total Fat 7g 9%
Vitamin A 383IU 8%
Sodium 540mg 23%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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