High Protein Pumpkin Vegetable Soup

Warm up with a hearty bowl of High Protein Pumpkin Vegetable Soup—a nourishing, flavor-packed recipe that’s perfect for cozy nights and meal preps alike. This creamy, dairy-free pumpkin soup is elevated with a medley of fresh vegetables, protein-rich chickpeas and lentils, and a velvety splash of coconut milk. Infused with aromatic cumin and paprika, this one-pot meal delivers a satisfying depth of flavor while remaining light and wholesome. Loaded with kale and garnished with fresh parsley, it’s as visually appealing as it is nutritious. Ready in just 50 minutes, this high-protein vegan soup is an easy, healthy choice for anyone looking to fuel their day or soothe their soul.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

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

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and minced garlic, sauté until the onion becomes translucent, about 5 minutes.

Step 3

Stir in the diced carrot, celery, and red bell pepper. Cook for an additional 5 minutes until the vegetables begin to soften.

Step 4

Add the pumpkin puree and vegetable broth. Stir well to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 10 minutes.

Step 6

Add the chickpeas, lentils, and kale to the pot.

Step 7

Season the soup with cumin, paprika, salt, and black pepper. Stir to combine.

Step 8

Let the soup simmer uncovered for another 15 minutes, allowing the flavors to meld and the kale to become tender.

Step 9

Pour in the coconut milk and stir until integrated and heated through.

Step 10

Adjust seasoning to taste, if necessary.

Step 11

Serve the soup hot, garnished with freshly chopped parsley.

Nutrition Facts

Serving size	(2499.2g)

Amount per serving	% Daily Value*
Calories	1486.8

Total Fat 55.2g	0%
Saturated Fat 11.0g	0%
Polyunsaturated Fat 9.3g
Cholesterol 9.8mg	0%
Sodium 4912.7mg	0%
Total Carbohydrate 213.7g	0%
Dietary Fiber 55.7g	0%
Total Sugars 67.4g
Protein 55.0g	0%

Vitamin D 0IU	0%
Calcium 734.7mg	0%
Iron 25.4mg	0%
Potassium 5588.0mg	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: 31.6%

Protein: 14.0%

Carbs: 54.4%