High Protein Creamy Pumpkin and Carrot Soup
Elevate your soup game with this High Protein Creamy Pumpkin and Carrot Soup, a wholesome blend of autumnal flavors and nourishing ingredients. Perfect for cozy nights, this recipe combines the earthy sweetness of pumpkin puree, tender carrots, and a hint of warming spices like cumin, cinnamon, and nutmeg. Cannellini beans add a boost of plant-based protein, while unsweetened almond milk lends a velvety texture without dairy. Ready in under an hour, this hearty, gluten-free soup is not only satisfying but also packed with nutrients. Whether served as a light main dish or an elegant starter, a sprinkle of fresh parsley on top makes the perfect finishing touch. Warm, creamy, and comforting, this soup is a must-try for a healthy, flavor-packed meal!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 3 medium carrots, peeled and sliced
- 15 ounces pumpkin puree
- 15 ounces cannellini beans, drained and rinsed
- 4 cups vegetable broth
- 1 cup unsweetened almond milk
- 1 teaspoon ground cumin
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon ground nutmeg
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, and sauté until the onion is translucent, about 5 minutes.
Add the sliced carrots to the pot and cook for another 5 minutes, stirring occasionally.
Stir in the pumpkin puree and cannellini beans, mixing well to combine with the vegetables.
Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover, and let it simmer for about 20 minutes or until the carrots are soft.
Remove the pot from heat and use an immersion blender to puree the soup until it reaches a smooth and creamy consistency. Alternatively, you can carefully transfer the soup in batches to a blender and puree until smooth.
Return the pureed soup to the pot if using a blender. Stir in the almond milk, ground cumin, ground cinnamon, ground nutmeg, salt, and black pepper.
Heat the soup over low heat for an additional 5 minutes to allow the flavors to meld, stirring occasionally.
Ladle the soup into bowls and garnish with freshly chopped parsley. Serve hot and enjoy your high protein creamy pumpkin and carrot soup.
Nutrition Facts
Calories |
1397 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.1 g | 69% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 9.5 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4918 mg | 214% | |
| Total Carbohydrate | 192.5 g | 70% | |
| Dietary Fiber | 51.3 g | 183% | |
| Total Sugars | 43.2 g | ||
| Protein | 49.9 g | 100% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 1004 mg | 77% | |
| Iron | 21.1 mg | 117% | |
| Potassium | 4734 mg | 101% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
