High Protein Creamy Pumpkin and Carrot Soup

Velvety, wholesome, and nutrient-packed, this High Protein Creamy Pumpkin and Carrot Soup is a comforting bowl of autumnal perfection. This recipe combines the earthy sweetness of tender carrots and rich pumpkin puree with the protein power of creamy cannellini beans, creating a nourishing and satisfying meal. Infused with warm spices like cumin, cinnamon, and nutmeg, and subtly enriched with unsweetened almond milk, every spoonful delivers a balance of bold flavors and smooth texture. Perfect for a cozy lunch or dinner, this soup comes together in under an hour and is ideal for meal-prepping or serving as a centerpiece for a light, healthy meal. Garnished with fresh parsley for a vibrant touch, this high-protein soup is gluten-free, dairy-free, and bursting with the warmth of homemade comfort.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

Add the sliced carrots to the pot and cook for another 5 minutes, stirring occasionally.

Step 3

Stir in the pumpkin puree and cannellini beans, mixing well to combine with the vegetables.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Heat the soup over low heat for an additional 5 minutes to allow the flavors to meld, stirring occasionally.

Step 8

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

Serving size	(2380.0g)

Amount per serving	% Daily Value*
Calories	1397.3

Total Fat 54.1g	0%
Saturated Fat 10.2g	0%
Polyunsaturated Fat 9.5g
Cholesterol 8.5mg	0%
Sodium 4918.4mg	0%
Total Carbohydrate 192.5g	0%
Dietary Fiber 51.3g	0%
Total Sugars 43.2g
Protein 49.9g	0%

Vitamin D 87.8IU	0%
Calcium 1003.8mg	0%
Iron 21.1mg	0%
Potassium 4733.7mg	0%

*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.

Source of Calories

Fat: 33.4%

Protein: 13.7%

Carbs: 52.9%