High-Protein Vegan Pumpkin Soup Recipe
This High-Protein Vegan Pumpkin Soup is a rich, creamy, and nutrient-packed meal perfect for chilly days. Made with pumpkin puree, sweet potatoes, red lentils, and enhanced with a scoop of plant-based pumpkin seed protein powder, this soup offers a comforting, hearty texture and a deliciously spiced flavor profile. It’s vegan, gluten-free, and full of wholesome ingredients providing a satisfying and healthy option for a lunch or dinner.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 6 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: Vegan, American Contemporary
- Diet: Vegan
Ingredients
Scale
Base Ingredients
- 1 tbsp extra virgin olive oil
- 1 yellow onion, diced
- 1 cup peeled and chopped sweet potato
- 2 cloves garlic, chopped
Spices
- 1 tsp cinnamon
- 1 tsp ginger powder
- 1/2 tsp cumin powder
Main Components
- 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)
Seasoning
- Salt and pepper, to taste
Instructions
- Prep the vegetables: Dice the onion and chop the peeled sweet potatoes into small cubes to ensure they cook evenly and quickly.
- Sauté the base: Heat 1 tablespoon of olive oil in a large pot over medium heat. Add the diced onion and sweet potato cubes, season with a pinch of salt, and stir. Cook for 8–10 minutes until the onions turn golden and the sweet potatoes start to soften around the edges.
- Add aromatics: Stir in the chopped garlic and cook for 2–3 minutes until fragrant. Sprinkle in the cinnamon, ginger powder, and cumin powder, stirring constantly for about 30 seconds to toast the spices and release their aromas.
- Build the soup: Add the pumpkin puree, rinsed red lentils, coconut milk, vegetable stock, and the scoop of pumpkin seed protein powder. Stir well to combine all ingredients thoroughly. Increase heat to bring the mixture to a gentle boil, then reduce heat immediately to maintain a low simmer.
- Simmer and blend: Cook the soup uncovered for 25–30 minutes, stirring occasionally to prevent sticking, until the lentils and sweet potatoes are tender.
- Blend until smooth: Carefully transfer the hot soup in batches to a high-speed blender and blend until completely smooth and creamy. Return the blended soup to the pot if needed and warm through.
- Serve: Ladle the soup into bowls, drizzle with additional coconut milk if desired, and finish with freshly cracked black pepper and chili flakes for a touch of heat. Serve warm alongside crusty bread for a satisfying meal.
Notes
- Ensure to rinse red lentils thoroughly to remove any impurities and reduce foaming while cooking.
- Adjust the amount of coconut milk to your preferred creaminess and fat content.
- For a spicier version, add chili flakes or cayenne pepper while sautéing the spices.
- The pumpkin seed protein powder boosts the protein content without altering the flavor significantly.
- This soup can be refrigerated for up to 3 days or frozen for up to 1 month.
Keywords: vegan pumpkin soup, high protein soup, pumpkin seed protein, red lentil soup, vegan autumn soup, healthy pumpkin recipe
Find it online: https://tastybynova.com/high-protein-vegan-pumpkin-soup-recipe/
