Spaghetti Squash Soup

chicken noodle soup with spaghetti squash and chickpeas instead of meat and pasta healthy lighter vegan chicken noodle without noodles

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.

5 from 6 votes

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Cook Time 30

Total Time 30

Course Dinner, Lunch, Soup

Cuisine American

Servings servings

Calories 298 kcal

Equipment

Large Pot

Ingredients

1 large spaghetti squash
2 tablespoons olive oil
1 sweet onion chopped
2 cloves garlic minced
3 carrots diced
3 stalks celery chopped
2 13-ounce cans No-Salt-Added Chickpeas
6 cups Low Sodium Vegetable Stock low sodium
1 teaspoon thyme
1 teaspoon garlic 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

Calories: 298kcalCarbohydrates: 46gProtein: 9gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 2414mgPotassium: 683mgFiber: 11gSugar: 13gVitamin A: 9372IUVitamin C: 21mgCalcium: 137mgIron: 3mg

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