Name: High-Protein Vegan Pumpkin Soup Recipe
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: Vegan
Ingredients: 1 tbsp extra virgin olive oil; 1 yellow onion, diced; 1 cup peeled and chopped sweet potato; 2 cloves garlic, chopped; 1 tsp cinnamon; 1 tsp ginger powder; 1/2 tsp cumin powder; 1 1/4 cup pumpkin puree; 2 cups dry red lentils, rinsed; 1/2 cup full-fat, canned coconut milk; 6 cups vegetable stock; 1 scoop Simple Pumpkin Seed Protein (Unflavored); Salt and pepper, to taste

Introduction

This high-protein vegan pumpkin soup is a comforting and nourishing dish perfect for chilly days. Packed with red lentils, pumpkin, and a boost of plant-based protein, it offers a creamy and flavorful experience without any dairy. It’s an easy recipe that balances warmth and nutrition beautifully.

A white speckled bowl filled with smooth, bright orange soup, topped with thin white cream swirls and small pools of golden oil. Tiny green herb leaves and a light sprinkle of black pepper are scattered on the surface. The bowl is placed on a white plate with toasted slices of brown bread on the side, all on a white marbled background. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 tbsp extra virgin olive oil

1 yellow onion, diced

1 cup peeled and chopped sweet potato

2 cloves garlic, chopped

1 tsp cinnamon

1 tsp ginger powder

1/2 tsp cumin powder

1 1/4 cup pumpkin puree

2 cups dry red lentils, rinsed

1/2 cup full-fat canned coconut milk

6 cups vegetable stock

1 scoop Simple Pumpkin Seed Protein (Unflavored)

Salt and pepper, to taste

Instructions

Step 1: Dice the onion and chop the peeled sweet potatoes into small cubes to prepare the vegetables.

Step 2: Heat the olive oil in a large pot over medium heat. Add the onion and sweet potatoes, season with salt, and stir to coat. Cook for 8–10 minutes until the onions turn golden and the potatoes start to soften.

Step 3: Stir in the chopped garlic and cook for 2–3 minutes until fragrant. Add the cinnamon, ginger powder, and cumin, stirring constantly for about 30 seconds to toast the spices.

Step 4: Add the pumpkin puree, rinsed red lentils, coconut milk, vegetable stock, and protein powder. Stir well to combine.

Step 5: Bring the mixture to a gentle boil over increased heat, then reduce to a low simmer.

Step 6: Simmer for 25–30 minutes, stirring occasionally to prevent sticking, until the lentils and sweet potatoes are tender.

Step 7: Carefully transfer the soup in batches to a high-speed blender and blend until smooth and creamy.

Step 8: Serve warm, topped with a drizzle of coconut milk, freshly cracked black pepper, and chili flakes if desired. Enjoy with crusty bread.

Tips & Variations

For a thicker soup, reduce the vegetable stock by one cup or simmer a bit longer before blending.

Swap the sweet potato for butternut squash for a slightly different flavor and texture.

If you don’t have pumpkin seed protein, pea or soy protein powder works well as a substitute.

Add a handful of fresh spinach or kale at the end of cooking for extra greens and nutrients.

FAQs

Can I use canned lentils instead of dry red lentils?

While canned lentils can be used in a pinch, dry red lentils soften well and help thicken the soup as they cook. If using canned, add them towards the end of cooking since they are already cooked.

Is this soup suitable for a low-fat diet?

This recipe includes coconut milk and olive oil, which add healthy fats. To reduce fat, you can substitute light coconut milk or use less oil, but the soup may be less creamy.