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high protein pumpkin soup

High Protein Pumpkin Soup

A creamy, hearty pumpkin soup enriched with protein, perfect for a comforting meal on a chilly evening.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6 servings
Course: Main Course, Soup
Cuisine: American, Healthy
Calories: 245
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 2 cups pumpkin puree (canned or fresh)
  • 1 cup dried red lentils, thoroughly rinsed Rinse to remove dust or debris.
  • 4 cups vegetable broth or chicken broth Check for gluten-free if needed.
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced Do not let brown to prevent bitterness.
  • 1 tablespoon olive oil
  • 1 cup plain Greek yogurt or silken tofu Use tofu for a dairy-free option.
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon smoked paprika
  • to taste salt and black pepper
  • for garnish fresh parsley or pumpkin seeds

Method
 

Preparation
  1. Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for about 5 minutes until it becomes translucent and soft.
  2. Add the minced garlic to the pot and cook for another minute until you can smell the aroma.
  3. Stir in the pumpkin puree, rinsed red lentils, and the broth. Mix everything together well.
Cooking
  1. Bring the mixture to a gentle boil, then reduce the heat to low and cover the pot.
  2. Simmer the soup for 15 to 20 minutes, or until the red lentils are soft and starting to break apart.
  3. Remove the pot from the heat and blend the soup until smooth using an immersion blender or a regular blender in small batches.
Finishing Touches
  1. Stir in the Greek yogurt (or silken tofu), cumin, nutmeg, and smoked paprika until uniform in color.
  2. Taste the soup and add salt and black pepper as needed. Adjust the consistency with more broth if too thick.
  3. Ladle the warm soup into bowls and top with fresh parsley or crunchy pumpkin seeds.

Notes

Let the soup cool before storing. Keeps in the fridge for 4-5 days or freezes well for up to 3 months. Reheat carefully to avoid curdling yogurt.
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