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Protein Pumpkin Soup Recipe

Emily Carter
A creamy, high-protein vegan pumpkin soup loaded with warm spices, silky texture, and plant-powered goodness—perfect for cozy nights or “don’t ask me anything” moments.
Print Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2 servings
Calories 190 kcal

Ingredients
  

  • 1 cup pumpkin cubes
  • 1 cup vegetable broth
  • ½ cup coconut milk
  • ½ cup cooked red lentils
  • ¼ cup onions chopped
  • 1 teaspoon garlic minced
  • ½ teaspoon ginger grated
  • ½ teaspoon turmeric
  • ½ teaspoon paprika
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 1 teaspoon olive oil

Instructions
 

  • Heat oil in pot.
  • Add onions.
  • Add garlic.
  • Add ginger.
  • Sauté one minute.
  • Add pumpkin.
  • Add lentils.
  • Add turmeric.
  • Add paprika.
  • Add salt.
  • Add pepper.
  • Add broth.
  • Cook until pumpkin softens.
  • Blend until creamy.
  • Return to pot.
  • Add coconut milk.
  • Stir well.
  • Simmer two minutes.
  • Taste and adjust seasoning.
  • Serve warm.

Notes

Nutritional Values (Per Serving)

Calories: 190
Total Fat: 7g
Saturated Fat: 3g
Carbohydrates: 25g
Fiber: 5g
Protein: 10g

Vitamin & Mineral % (Per Serving)

Vitamin A: 40%
Folate: 12%
Vitamin C: 10%
Iron: 9%
Potassium: 8%

Additional Notes / Tips

  • Add a dash of chili oil for heat.
  • Swap coconut milk for cashew cream for richer texture.
  • Top with toasted pumpkin seeds for crunch.