High Protein Pumpkin Vegetable Soup
Cozy up with a bowl of this High Protein Pumpkin Vegetable Soup, a nutrient-packed, flavor-filled dish that combines the earthy sweetness of pumpkin puree with vibrant vegetables and plant-based protein. This hearty soup features tender chickpeas, protein-rich lentils, and a medley of fresh produce like carrots, celery, red bell pepper, and kale, all simmered together in a fragrant broth seasoned with cumin and paprika. A splash of creamy coconut milk adds a luxurious touch, making it both satisfying and comforting. Perfect for meal prep or a wholesome family dinner, this dairy-free, vegan-friendly soup is ready in under an hour and delivers a nourishing, protein-rich boost in every spoonful. Top it off with fresh parsley for a burst of flavor and serve it warm as a standalone meal or paired with crusty bread for the ultimate cozy comfort food experience! Ideal for fall and winter, this recipe is great for healthy meal inspiration and packed with vibrant flavors.
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Recipe Information
Ingredients
- 2 cups Pumpkin puree
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 large Carrot, diced
- 2 stalks Celery stalks, diced
- 1 medium Red bell pepper, diced
- 4 cups Vegetable broth
- 1 can (15 oz) Chickpeas, cooked
- 1 cup Lentils, cooked
- 2 cups Kale, chopped
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Coconut milk
- 2 tablespoons Fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and minced garlic, sauté until the onion becomes translucent, about 5 minutes.
Stir in the diced carrot, celery, and red bell pepper. Cook for an additional 5 minutes until the vegetables begin to soften.
Add the pumpkin puree and vegetable broth. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 10 minutes.
Add the chickpeas, lentils, and kale to the pot.
Season the soup with cumin, paprika, salt, and black pepper. Stir to combine.
Let the soup simmer uncovered for another 15 minutes, allowing the flavors to meld and the kale to become tender.
Pour in the coconut milk and stir until integrated and heated through.
Adjust seasoning to taste, if necessary.
Serve the soup hot, garnished with freshly chopped parsley.
Nutrition Facts
Calories |
1487 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.2 g | 71% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 9.3 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 4913 mg | 214% | |
| Total Carbohydrate | 213.7 g | 78% | |
| Dietary Fiber | 55.7 g | 199% | |
| Total Sugars | 67.4 g | ||
| Protein | 55.0 g | 110% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 735 mg | 57% | |
| Iron | 25.4 mg | 141% | |
| Potassium | 5588 mg | 119% | |
*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.
