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Bowl of creamy pumpkin soup with a coconut cream swirl and toasted pumpkin seeds
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High-Protein Pumpkin Soup Recipe – Easy, Creamy, Plant-Based

A velvety pumpkin soup with 15g plant protein per serving, ready in 30 minutes. Gluten-free, dairy-free, and perfect for meal prep.

15g Protein10g Fiber8mg Iron
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Prep10 min
Cook20 min
Calories423 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-10-07

Ingredients

4 servings

Instructions

5 steps · about 30 minutes total

  1. Sauté the aromatics

    Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté 4–5 minutes until softened. Stir in the cumin and smoked paprika and cook 30 seconds until fragrant.

  2. Add pumpkin, lentils, and broth

    Add the pumpkin puree, red lentils, and vegetable broth. Bring to a gentle boil, then reduce to a simmer.

  3. Simmer until thick

    Cook 20–25 minutes, stirring occasionally, until the lentils are completely tender and the soup has thickened.

  4. Blend it smooth

    Use an immersion blender to blend until velvety, or leave it rustic with some texture.

  5. Finish and serve

    Swirl in the coconut milk, season with salt and pepper, and ladle into bowls. Garnish with toasted pumpkin seeds if you like.

Why this helps

High-protein plant-based soups

Red lentils melt into the pumpkin base and carry each bowl to about 15 g of protein — calculated from USDA FoodData Central ingredient data — with 10 g of fiber and 44% of the day's iron. No cream, no protein powder: just pantry staples in one pot.

All about ProteinAll about FiberAll about Iron

Nutrition facts

per serving · % DV
  • Calories 423 kcal21%
  • Protein 15.2g30%
  • Total Carbohydrate 48.5g18%
  • Dietary Fiber 9.6g34%
  • Total Sugars 7g14%
  • Total Fat 21.3g27%
  • Sodium 731mg32%

Vitamins & minerals

  • Iron 7.9mg44%
  • Calcium 90mg7%
  • Potassium 826mg18%
  • Vitamin C 10.8mg12%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How long does it take to make high protein pumpkin soup?
From start to finish, the soup is ready in about 30 minutes, including prep and simmering time.
Can I make this soup ahead of time?
Yes. It stores well in the fridge for four days or freezes for 2–3 months, making it ideal for meal prep.
What makes this pumpkin soup high in protein?
The red lentils (1 cup dry) cook down into the base and contribute most of the 15 g of protein per serving — calculated from USDA FoodData Central ingredient data — without any dairy or meat.
Is the soup gluten-free and dairy-free?
As written, the recipe contains no gluten or dairy ingredients, so it is naturally gluten-free, dairy-free, and vegan.

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