Golden Delicata Squash Soup with Crispy Garlic Chickpeas

Golden Delicata Squash Soup with Crispy Garlic Chickpeas

This Golden Delicata Squash Soup is so delightfully creamy and flavorful. Topped with crispy garlic chickpeas, this meal is a vegan and gluten free bowl of sunshine!

Okay. So, this Golden Delicata Soup with Crispy Garlic Chickpeas is all I ever want to eat in my life forever. Okay, and maybe an occasional dark chocolate bar (you know, the caramel and black sea salt one from list of favorite Trader Joe’s items). But IT’S THAT GOOD.

delicata squash from trader joe's

I’m honestly shocked that I love this soup so much. Wanna know why? It’s 100 PERCENT VEGAN AND GLUTEN FREE. Yes, there is no added dairy or gluten to this soup. And y’all know from several of my recipes like my  Stovetop Mac and Cheese or my Easy Skillet Refried Bean Dip that dairy and gluten are two of my favorite things in the world.

delicata squash, garlic and onions in vitamix

However, y’all, this soup DOESN’T NEED THE ADDED STUFF. Made with only 5 incredible simple ingredients, the flavor speaks for itself. It doesn’t need any bells or whistles or even my beloved heavy whipping cream. Oh no, this Golden Delicata Squash Soup is an independent soup who believes in minimalism.

creamy blended golden delicata squash soup in vitamix

This soup is nutty, slightly sweet with a hearty autumn flavor. By roasting the delicata squash, you add this amazing caramelization and depth of flavor profile. It’s extra creamy without adding any milk or cheese thanks to veggie broth and a blender. It’s the absolute perfect soup for eating while you’re under a blanket watching your favorite TV show. It epitomizes the word cozy.

creamy golden delicata squash soup in gray bowl

Creamy + Crunchy Elements

Often times, however, when I eat an extra creamy soup, I always feel like something is lacking. I need a different texture happening at the exact same time. Sure, I could crumble up some cornbread in my chili or maybe dip a grilled cheese in my tomato soup – but what different texture could I lend to this golden delicata squash soup?

holding crispy garlic chickpeas in a small white bowl

CRISPY GARLIC CHICKPEAS. THAT’S WHAT. Oh yes. These little protein packed balls of pure goodness are so delicious! They’re tossed with simple ingredients: a few spices and some olive oil. You bake them and they become wonderfully crisp and flavorful. The perfect addition to add on top of this soup. I did find out some interesting information however…

Golden Delicata Squash Soup with Crispy Garlic Chickpeas with golden spoon

Peeling vs. Non-Peeling Chickpeas

For all of my recipes, I want to make sure I am testing them several times so y’all get the best result. For the crispy garlic chickpeas, I knew that I wanted to try two different versions: baking peeled vs. non peeled chickpeas.

If you didn’t know, there is an clear shell/skin of sorts that encases the chickpea. Just by slightly squeezing it, the shell comes off. It’s kind of gross looking to be quite honest. However, I had heard that by peeling them, your chickpeas became crispier in the oven.

Turns out – it’s true! Peeling the chickpeas does yield a crispier chickpea. However, does it make such a difference that you need to go through all of that work? In my humble opinion: no. Yes, the peeled chickpeas are slightly crunchier. Not so crunchy as to put in extra work. BUT YOU DO YOU! Just wanted to give you the results of my experiment.

Golden Delicata Squash Soup with Crispy Garlic Chickpeas in grya bowl

So. Golden Delicata Squash Soup. Ultra delicious, creamy, vegan and hearty. Topped with crispy garlic chickpeas. I think I know what’s on the dinner menu in your future.

As always, please tag me on instagram @ourbalancedbowl if you decide to make this! I love to see your creations. Xo – Haylie

4.86 from 14 votes

Golden Delicata Squash Soup with Crispy Garlic Chickpeas

This Golden Delicata Squash Soup is so delightfully creamy and flavorful. Topped with crispy garlic chickpeas, this meal is a vegan and gluten free bowl of sunshine!

Course Soup
Cuisine American
Keyword crispy garlic chickpeas, delicata squash soup, golden soup
Prep Time 35 minutes
Servings 2 people
Author Haylie


  • 1 delicata squash
  • 1 can chickpeas
  • 1 tbsp olive oil (separated)
  • 1 medium yellow onion
  • 3 cloves minced garlic
  • 1 cup vegetable broth
  • 1 tbsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp cayenne


  1. Preheat your oven to 400 degrees. Slice your delicata squash in half lengthwise and de-seed it. Place it on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Place face down on the baking sheet. Roast for 30 minutes or until fork tender. 

  2. In a bowl, toss your chickpeas with olive oil, garlic powder, onion powder and cayenne until evenly coated. Place on another baking sheet and roast at the same time as the squash for 20 minutes. Flip the chickpeas halfway to make sure they don't burn. 

  3. While everything is roasting, slice your onion into long thin slices. Mince your garlic. Add a generous amount of olive oil to a large skillet and cook your onions until delicious and caramelized - about 5-10 minutes. Add your garlic once the onions are done and cook until fragrant. Set aside.

  4. Once your delicata squash is done roasting, let it cool for a few minutes and then roughly chop it up. Add your roughly chopped delicata squash, the onions and garlic and the vegetable broth to a heat-safe blender. Blend until creamy and smooth, adding more veggie broth if needed. 

  5. Add the blended soup to a large pot if desired and let it simmer and heat on the stove until warm and cozy. Top with the crispy roasted chickpeas and enjoy! 

52 comments / Add your comment below

    1. Thank you so much, Kelly!! I love the contrast of creamy and crunchy! I bought my delicata squash from Trader Joe’s. They have it for a wonderful price!

  1. 5 stars
    So good! The grocery store I went to didn’t have delicata squash, so I substituted with butternut. I will definitely be trying this again with the delicata squash, though. The chickpeas added the needed heat and crunch!

    1. Yay! I’m so glad it worked out with the butternut squash! In the Fall/Winter, Trader Joe’s usually sells delicata squash for super cheap (like .99)! 🙂

  2. About how much delicata would you use? We have some from our CSA along with acorn squash I would like to use, but they’re all pretty small.

  3. 4 stars
    I used a small Delacate squash, then realized i had too much onion and garlic, so i added another 1/2… could have easily used 2. I didnt have chick peas so i added 4 small croutons. Amazing soup! And no cream! YAY!

  4. 5 stars
    I made this soup but found that I was out of garlic powder/ salt. I substituted curry powder and found that it gave the soup a nice Indian touch. Will make again with garlic powder. Loved the creamy texture.

  5. Wow. This recipe is great!

    We chopped up potato into small cubes and cooked it with the chickpeas to top, and after reading the comments, used curry powder instead of cayenne (for my spice intolerant mom) and used 2 “not beef” bouillon cubes and a cup water instead of veggie broth in the soup.

    Served it with a 1/2 grilled cheese on multi grain.

    Giving Panera a run for their money.

  6. 5 stars
    This was a huge hit in my household! My dad says I should save it as a “signature dish.” Tripled the recipe by using three delicata squash, but didn’t triple the chickpeas, just started with about 2/3 cup dried and went from there. Thank you for the recipe! So simple and great results.

  7. 5 stars
    Made this for dinner tonight and it was SO GOOD!! my mother-in-law loved it too and she’s not one for healthy soups haha. Will definitely keep this recipe in my books. Love that it’s vegetarian. Thank you for the recipe!!

  8. Tooooo garlicky for me…and I didn’t even add the chickpeas. Three small garlic cloves were a little much, even though I love garlic. I think I’ll leave it out next time. Thanks for an easy recipe!

    1. Hi Lu!! Thank you for your feedback 🙂 and thank you for making the recipe – I’m glad that you thought it was easy and I hope you enjoy it even more next time, sans garlic! Best – Haylie

  9. 5 stars
    I don’t typically like squash, in fact I’m not even a fan of veggies as a rule. But I’ve made this recipes a number of times now because it is fabulous ! The flavors are perfectly balanced, and the roasted chicken peas just give it an added decadence…..the crunch is perfect.
    This is my absolute favorite soup … and I make a lot of them. The best part is that is is so heathy ! No guilt because no cream or butter, yet is is so creamy.
    Well done Haylie ! and thank you SO much for sharing this recipe.

    1. Ellen!! Wow thank you so much for this amazing review – it absolutely made my day!! So glad that you have enjoyed this soup and honored that you consider it your favorite soup recipe!! Thank you again! Cheers to eating more soup! 🙂 All the best + enjoy your Fall! – Haylie

  10. 5 stars
    My new favorite soup! Did a little modifications – cause that’s what I just do- used bone broth instead and added cinnamon to add a sweet to the heat of the cayenne! My husband loved it! Thank you!

  11. 5 stars
    My partner, his son (a chef and vegetarian) and I really enjoyed this soup!
    The chick peas add a nice texture and flavor.
    The first time I had Delicata squash it was steamed and was good so I bought some at the farmer’s market and tried this recipe. It’s a keeper!

  12. 5 stars
    Whipped this together this evening and it was delicious! The crispy chickpeas are such a nice touch. It’s amazing how creamy and flavourful this soup was with the minimal ingredients.

  13. I made this for my wife who is from Texas. I replace the Cayenne and garlic powder with Chipolte garlic Salt and Chipolte Pepper. A little southwest spin. It was out of this world. Happy wife Happy life!

  14. I live in Japan. When I was out walking, a local farmer handed me a squash I’d never seen. He said I could make soup with it. Googled it, and determined it was probably a delicata. Left it on the counter for 3 weeks to turn golden, then made this soup. Added some leftover sausage slices and some frozen spinach. Great meal!

  15. I am thinking of making this for a group of about 12 people. How much squash would you guess to use and could you make this ahead of time and freeze or reheat

    1. Hi Laura, I would use around 6 delicata squash for 12 people, depending on the size, mine were a medium size. Be sure to adjust the other ingredients as well – the original recipe only serves 2 people with maybe some leftovers so I would times it by 6 to get the 12 servings you’re hoping for. You could certainly make this ahead of time and reheat, I’ve never tried freezing it though. I hope this is helpful! Good luck! -Haylie

  16. very solid! i added a splash of rice vinegar to the blended soup to add just a touch of brightness (i thought about adding lemon juice but that felt a little too summery).

  17. 5 stars
    This soup was amazing! I had a delicata squash from my CSA box that I didn’t know what to do with, and I can’t believe how delicious this recipe was! The flavors of the squash with the onions and chickpeas went together soooo well.

    1. Hi Mary! Thanks so much!!! Yes, I think this would make a great soup to freeze! Just be sure to let it cool before you pop it in the freezer and make sure of course, it’s in a freezer safe container!!

  18. 5 stars
    I just finished making this soup. Simply AMAZING and restaurant quality. This recipe is definitely a keeper. Thanks so much for sharing!

Leave a Reply

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.