One of the reasons I love autumn is that it marks the return of the season when we crave warm, comforting meals—soups and stews with legumes and vegetables that fill the house with aroma, where every bite feels like care itself. And since I know many of you are looking for more protein—likely influenced by social media trends—chickpeas are an ideal choice.
Chickpeas are an excellent source of plant-based protein and fiber, helping to stabilize blood sugar and support healthy digestion. But in this recipe, they won’t stand alone. We pair them with pumpkin, rich in beta-carotene and vitamin C, which adds natural sweetness and antioxidant protection, and spinach, which provides iron, magnesium, and vitamin K, supporting bone health and overall vitality.
The combination of these three ingredients creates a flavorful balance while delivering a wealth of micronutrients and a sense of cozy warmth—perfect for those days when we’ve fully settled into the comfort of home.
Ingredients (serves 4)
300g chickpeas (soaked overnight)
400g peeled pumpkin, diced
150g fresh spinach
1 large onion, finely chopped
2 cloves garlic, crushed
2 carrots, sliced
400g canned chopped tomatoes
1 tbsp tomato paste
1 tsp cumin
½ tsp smoked paprika
3–4 tbsp olive oil
Salt and pepper
1.5 liter water or vegetable broth
Optional: fresh coriander or parsley for serving
Method
Drain the soaked chickpeas and cook them in fresh water for about 40 minutes, until tender but not falling apart.
In a separate large pot, heat the olive oil and sauté the onion, carrot, and garlic until translucent and fragrant. Add the pumpkin, spices, and tomato paste, stirring for 1–2 minutes until aromatic.
Pour in the cooked chickpeas, chopped tomatoes, and vegetable broth. Simmer over medium heat for 30 minutes until the sauce thickens.
Stir in the spinach and cook for another 3–4 minutes until wilted but still vibrant.
Taste and adjust salt and pepper as needed. Serve hot, garnished with fresh coriander or parsley if you like.
Tips
- Serve with a dollop of plant-based yogurt or crusty whole-grain bread for a complete meal
- Add toasted pine nuts or walnuts at serving for crunch and extra nutrition. A pinch of freshly grated nutmeg on top gives a warm, autumnal touch
