High Protein Pumpkin Cream Soup
This High Protein Pumpkin Cream Soup is a cozy, nutrient-packed dish that’s perfect for any season. Featuring velvety pumpkin puree blended with creamy Greek yogurt and protein-rich cooked chickpeas, this satisfying recipe delivers a healthy twist on classic pumpkin soup. Aromatic spices like nutmeg and cinnamon add warmth and depth, while the optional garnishes of sliced almonds and fresh parsley bring a touch of elegance to every bowl. Ready in just 40 minutes, this easy-to-make soup is perfect for meal prep or a comforting weeknight dinner. Whether you’re looking to embrace the flavors of fall or whip up a wholesome, high-protein meal, this recipe is sure to impress!
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Recipe Information
Ingredients
- 2 cups pumpkin puree
- 4 cups chicken or vegetable broth
- 1 cup Greek yogurt
- 1 cup cooked chickpeas
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 0.5 teaspoons nutmeg
- 0.5 teaspoons cinnamon
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 0.25 cup sliced almonds (optional garnish)
- 2 tablespoons fresh parsley, chopped (optional garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook until softened, about 5 minutes.
Stir in the minced garlic and cook for another 1 minute, until fragrant.
Add the pumpkin puree, chicken or vegetable broth, and cooked chickpeas to the pot. Stir well to combine.
Season the mixture with nutmeg, cinnamon, salt, and black pepper.
Bring the soup to a gentle boil and then reduce the heat to low. Let it simmer for 15 minutes to blend the flavors.
Remove the pot from heat and use an immersion blender to puree the soup until smooth. Alternatively, blend in batches in a countertop blender.
Stir in the Greek yogurt until fully incorporated and the soup is creamy.
Return the soup to low heat just to warm it through, if necessary.
Serve the soup hot, garnished with sliced almonds and chopped parsley if desired.
Nutrition Facts
Calories |
1300 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.7 g | 83% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 18 mg | 6% | |
| Sodium | 5965 mg | 259% | |
| Total Carbohydrate | 128.2 g | 47% | |
| Dietary Fiber | 35.1 g | 125% | |
| Total Sugars | 39.2 g | ||
| Protein | 53.0 g | 106% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 582 mg | 45% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 2379 mg | 51% | |
*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.
