Ground Chicken, Squash & Chickpea Soup

Looking for a hearty soup to make ahead and have on hand for a quick budget-friendly meal? Then try this colourful, nutritious soup that's easy on the wallet, and with only 250 calories and 11 g of fat, easy on the waist!
Serves: 10
Prep Time: 30 min
Cook Time: 45 min

Ingredients

1 cup onion, diced
4 garlic, cloves, minced
1 tbsp olive oil
1 lb ground chicken, lean, raw
1 cup celery, fresh, sliced
2 cup carrot, fresh, sliced
2 cups butternut squash, fresh, diced
2 bay leaves, dry
1/4 tsp black pepper, freshly ground
28 fl oz tomatoes, diced, canned
2 1/3 cups chickpeas, canned
4 cups chicken broth, low sodium, ready-to-use
1 tsp paprika, sweet
1 cup macaroni, brown rice - gluten free, dry
1 tsp basil, dried
1/2 tsp thyme, dried
1/2 cup cheese, cheddar, shredded

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Dice the onions and mince the garlic.

  2. Heat the olive oil over medium-high heat in a large pot that has a lid. Add the diced onions and minced garlic and sauté 3 minutes until onions are soft. Stir in ground chicken, continue to sauté 5 minutes while using the back of spoon to break ground chicken into smaller pieces.

  3. Meanwhile, slice celery and carrots. Dice the squash into half inch (1.25 cm) cubes. Add to the soup pot along with the bay leaves and freshly ground black pepper. Stir and continue to cook over medium heat.

  4. Add the canned diced tomatoes and chickpeas with their juices along with the chicken broth and paprika. Stir, cover and bring to a boil over medium heat. Reduce heat and simmer 30 minutes.

  5. Stir in the dry macaroni, basil and thyme. Turn off heat, cover and leave to sit 20 minutes or until pasta is tender. Remove bay leaves.

  6. To serve, ladle into bowls and top with a tablespoon (15 mL) of shredded cheddar cheese. The soup should still be hot but you can heat it up a bit more if you wish.

Helpful Tip

If you don't need a gluten-free version use your favourite small pasta.

Nutrition Info

Per 385 g serving Amount
Calories250
Protein15 g
Fat11 g
Saturated Fat1.5 g
Carbohydrate24 g
Fibre5 g
Sugar6 g
Cholesterol40 mg
Sodium480 mg
Per 385 g serving % Daily Value
Potassium10
Calcium10
Iron15
Vitamin A160
Vitamin C40
Vitamin B620
Vitamin B122
Folate14
Zinc8