High Protein Pumpkin Soup (Vegan & Gluten Free)

I take my high protein vegan recipe developing very seriously, and because of that I make sure every recipe has a dose of plant protein, and that includes this vegan pumpkin soup recipe. Because why not make the soup a full meal deal and pack it with 25g of plant protein PER bowl!? Side buttered bread roll, totally up to you.

So how did we get all that protein into this vegan pumpkin soup recipe? We packed it with red lentils! Red lentils are the perfect blend-able protein that can go completely undetected in a thick and creamy soup like this. All you do is layer the seasonings, pumpkin puree, and cook the lentils into the soup broth, then once its done you simple blend the whole soup until it's thick creamy, and rich with flavour, antioxidants, fibre, and protein.

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Why You'll Love This Vegan Pumpkin Soup Recipe

• For starters, it's totally rich, creamy, and warm with spices. 
• One bowl of this healthy vegan pumpkin soup is packing 25g of plant protein.
• It's naturally gluten free and dairy free.
• Easy to batch prep!
• Great for a family meal, even your toddlers might enjoy this one.
• Thanks to the pumpkin it's packing some serious vitamin A, C and E.

What You'll Need To Make This Vegan Pumpkin Soup Recipe

• Pumpkin puree. Of course.
• Onions, garlic, and sweet potatoes. This trifecta gets the flavour bomb started.
• Cinnamon, cumin, and ginger, add a light fragrant spice to this pumpkin soup.
• Red lentils. This is where that big dose of plant protein is coming from in this pumpkin soup.
• Canned coconut milk. My personal preference is full fat, but you can save on a few calories by using light coconut milk too.
• Vegetable bouillon or vegetable stock. I tend to keep a Better Than Bouillon paste in my fridge at all times for flavouring everything. But use any stock you like.

Substitutions

I added sweet potato to the mix because I think it perfectly balances the pumpkin puree. Plus, I'm honestly a bigger fan of sweet potato soup than pumpkin. But you could omit the sweet potato and reduce the overall carbs if that's preferred.

Switch up your spices. In place of cinnamon, cumin, and ginger, try a yellow curry powder for a spicy kick!

Reduce the fats by using a light coconut milk in place of the full fat coconut milk.

What To Do With Your Leftover Pumpkin Puree?

Make my mini Pumpkin Cinnamon Sugar Donuts! Don't have a donut pan? Make this recipe into muffins for the perfect snack.

 

Storing Your Vegan Pumpkin Soup

This soup will last in the fridge for up to 4 days. Or pack it into freezer safe containers and freeze for up to a month! 

In need of good meal prep containers that are oven safe, freezer safe, dishwasher safe, and non-toxic? Check out my go-to containers here.

Please note: all calories and macros have been calculated to the best of my ability but may vary slightly.

 

High Protein Pumpkin Soup 

Recipe makes 4 large bowls

Macros per bowl:

506 cals - 10g fat - 79g carbs - 25g protein

 

Ingredients:

• 1 tbsp or 15ml extra virgin olive oil 
• 1 yellow onion, diced
• 1 cup or 200g peeled and chopped yams/sweet potato
• 2 cloves garlic, chopped
• 1 tsp or 2g ceylon cinnamon 
• 1 tsp or 2g ginger powder
• 1/2 tsp or 1g cumin powder
• 1 1/4 cup (300ml) pumpkin puree 
• 2 cups or 400g dry red lentils, rinsed
• 1/2 cup or 120ml full fat, canned coconut milk 
• 1 tbsp or 18g Better Than Bouillon + 6 cups or 1.4L water (Alternatively use 6 cups of 1.4L vegetable stock)

Instructions:

1. Dice the onion, and chop the peeled yam.
2. Bring a large pot to medium heat and add 1 tbsp (15ml) olive oil, coating the bottom of the pan.
3. Add in diced onion and chopped yams. 
4. Add in a big pinch of salt and mix through.
5. Cook onion and yams for 8-10 minutes, or until onions browning and sweet potatoes are softened on the outside.
6. Add in chopped garlic, and mix through. 
7. Cook for another 2-3 minutes. 
8. Then add in cinnamon, ginger powder, and cumin powder. Mixing through. Cook for 30 seconds, just enough to heat the spices.
9. Add in pumpkin puree, dry red lentils, coconut milk, bouillon and water. 
10. Mix everything together really well.
11. Bring heat up to a boil. Once boiling immediately reduce heat to a low simmer.
12. Cook, stirring often so the lentils don't stick to the bottom of the pan, for 25-30 minutes.
13. Soup is done cooking once the lentils are cooked through and tender.
14. Pour the entire soup, you may have to do this in batches, into a high speed blender and blend until it's smooth and creamy.
15. Serve with crusty bread, a dollop of vegan greek yogurt, black pepper, and/or chili flakes if desired.

 

Let us know in the comments if you made this pumpkin soup recipe and how it went for you!