Spaghetti Squash Soup Recipe
This spaghetti squash soup is a bright and fresh soup recipe loaded with vegetables, chickpeas, and a great broth! Vegan, vegetarian, & gluten free. Great for meal prep, batch cooking, or making ahead.
Think of this soup as a lighter, plant-based version of chicken noodle! It makes a great lunch or a light dinner! Serve with a salad and a slice of thick crusty slice of no knead bread for a fantastic and tasty meal.
This Spaghetti Squash Soup Recipe Is
- Bright
- Fresh
- Comforting
- Easy
- Warming
- Earthy
- Vegan, gluten free, and SO simple
- Made with whole food ingredients
The Best Soup with Spaghetti Squash
Soups are staples year-round on our homestead, even in the summer (hello gazpacho)! Soups are simple to make, are inexpensive and budget-friendly, and are great to enjoy all year long. I love making soup with spaghetti squash- it’s a fun alternative to noodles, and the flavor is just fantastic!
Making your own soup from scratch (for yourself or your family) takes comfort food to the next level. Canned soups can be convenient, but they are loaded with sodium, preservatives, and junk. Browse 100+ free homemade soup recipes here for inspiration to simmer!
What’s In This Spaghetti Squash Noodle Soup Recipe?
- Spaghetti Squash – I made a spaghetti squash in the air fryer, and used the strands as a alternative to noodles in this soup.
- Olive Oil
- Sweet Onion
- Garlic
- Carrots
- Celery
- No Salt Added Chickpeas: the staple of all hummuses! You can use canned chickpeas (I’d highly recommend a low sodium or no salt version), or you can make your own chickpeas from scratch in the Instant Pot.
- Thyme
- Garlic Salt: for a little extra flavor than traditional salt. I like to use this garlic salt in my savory Italian dishes for that extra kick.
- Fresh Parsley
- Low Sodium Vegetable Stock – I always use low sodium or no-salt-added broth or stock to start, and then I can add salt or other spices later if needed. Check out some fantastic low sodium recipes here!
Dietary Modifications for this Soup
- This soup is vegan, vegetarian, and dairy free.
- To make this recipe gluten free, ensure all ingredients (like vegetable stock and any spices) are certified gluten free if needed.
- To make keto or low carb, you can omit the chickpeas or use tofu or chicken if desired.
Easy Plant Based Lunches with Squash
This spaghetti squash recipe makes a great lunch or light meal. It has a wonderfully fresh flavorful from the vegetables and herbs, and has some plant-based protein from the chickpeas to keep you satisfied.
I love light and simple plant-based lunches for an afternoon meal, and soups are a great option all year long. Browse all our lunch recipes for some quick and easy meal inspiration!
How To Make Spaghetti Squash Soup
- Cook your spaghetti squash: preheat your oven to 400 degrees Fahrenheit. Cut the spaghetti squash lengthwise, brush with olive oil and salt, and roast with the cut-side up for 40 minutes. Once squash has finished cooking, take a fork and loosen the squash strands, and scrape them into a bowl. Set these aside for later.
- Meanwhile, in a large soup pot, heat the olive oil over low heat. Add the onion and garlic and sauté for 5 or 6 minutes until the veggies become translucent.
- Add the carrots and celery and sauté for 3 minutes more. Then add the chickpeas, low sodium vegetable stock, thyme, and salt. Bring to a boil then reduce to a simmer. Simmer for about 25 minutes until veggies are fully cooked.
- Add the fresh parsley and the cooked spaghetti squash noodles to the soup and stir. Taste, and add more seasoning if desired. Serve hot!
Have an Air Fryer?
You can also cook your spaghetti squash in the air fryer! Following our easy air fried spaghetti squash recipe, it takes only 20 minutes to cook.
It’s a great short cut, and no oven needed!
More Light Soup Recipes You’ll Love!
Fasolatha, Greek White Bean Soup Recipe
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Our cookbook One Ingredient, Five Ways has tasty no-waste plant-based recipes for everyone
Spaghetti Squash Soup
Equipment
- Large Pot
Ingredients
- 1 large spaghetti squash
- 2 tablespoons extra virgin olive oil
- 1 sweet onion chopped
- 2 cloves garlic minced
- 3 carrots diced
- 3 stalks celery chopped
- 2 13-ounce cans chickpeas
- 6 cups Low Sodium Vegetable Stock
- 1 teaspoon thyme
- 1 teaspoon salt
- 1/2 cup fresh parsley chopped
Instructions
- Cook your spaghetti squash: preheat your oven to 400 degrees Fahrenheit. Cut the spaghetti squash lengthwise, brush with 1 tablespoon of the olive oil and salt, and roast with the cut-side up for 40 minutes. Once squash has finished cooking, take a fork and loosen the squash strands, and scrape them into a bowl. Set these aside for later. *See note below on how to cook spaghetti squash in an air fryer.
- Meanwhile, in a large soup pot, heat the remaining tablespoon of olive oil over low heat. Add the onion and garlic and sauté for 5 or 6 minutes until the veggies become translucent.
- Add the carrots and celery and sauté for 3 minutes more. Then add the chickpeas, low sodium vegetable stock, thyme, and garlic salt. Bring to a boil then reduce to a simmer. Simmer for about 25 minutes until veggies are fully cooked.
- Add the fresh parsley and the cooked spaghetti squash noodles to the soup and stir. Taste, and add more seasoning if desired. Serve hot!
Notes
Cook Spaghetti Squash in The Air Fryer
You can also cook your spaghetti squash in the air fryer – it’s actually my favorite way to cook it! Following our easy air fried spaghetti squash recipe, it takes only 20 minutes to cook at 400 degrees Fahrenheit. It’s a great short cut, and no oven needed – perfect for hot summer nights.Dietary Modifications for this Soup
- This soup is vegan, vegetarian, and dairy free.
- To make this recipe gluten free, ensure all ingredients (like vegetable stock and any spices) are certified gluten free if needed.
- To make keto or low carb, you can omit the chickpeas or use tofu or chicken if desired.
Nutrition
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Great flavor