High Protein Pumpkin Cream Soup

Warm up your day with this High Protein Pumpkin Cream Soup—a creamy, flavorful dish that’s as nourishing as it is satisfying. Blending the natural sweetness of pumpkin with the nutty, earthy tones of chickpeas, this soup is both indulgent and packed with protein to keep you feeling full and fueled. Greek yogurt adds a velvety richness without the need for heavy cream, while subtle hints of nutmeg and cinnamon deliver a comforting autumnal aroma in every spoonful. Ready in just 40 minutes, this easy one-pot recipe is perfect for busy weeknights or meal prep, providing a wholesome, gluten-free option that’s equally suited as a starter or a main. Garnish with sliced almonds and fresh parsley for a touch of crunch and color, elevating this hearty bowl to dinner-party status.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 cups pumpkin puree
• 4 cups chicken or vegetable broth
• 1 cup Greek yogurt
• 1 cup cooked chickpeas
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 0.5 teaspoons nutmeg
• 0.5 teaspoons cinnamon
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 0.25 cup sliced almonds (optional garnish)
• 2 tablespoons fresh parsley, chopped (optional garnish)

Directions

Step 1

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

Step 2

Add the diced onion and cook until softened, about 5 minutes.

Step 3

Stir in the minced garlic and cook for another 1 minute, until fragrant.

Step 4

Add the pumpkin puree, chicken or vegetable broth, and cooked chickpeas to the pot. Stir well to combine.

Step 5

Season the mixture with nutmeg, cinnamon, salt, and black pepper.

Step 6

Bring the soup to a gentle boil and then reduce the heat to low. Let it simmer for 15 minutes to blend the flavors.

Step 7

Remove the pot from heat and use an immersion blender to puree the soup until smooth. Alternatively, blend in batches in a countertop blender.

Step 8

Stir in the Greek yogurt until fully incorporated and the soup is creamy.

Step 9

Return the soup to low heat just to warm it through, if necessary.

Step 10

Serve the soup hot, garnished with sliced almonds and chopped parsley if desired.

Nutrition Facts

Serving size	2067.1 grams (2067.1g)

Amount per serving	% Daily Value*
Calories	1300

Total Fat 64.70g	83%
Saturated Fat 11.20g	56%
Polyunsaturated Fat 6.40g
Cholesterol 18mg	6%
Sodium 5965mg	259%
Total Carbohydrate 128.20g	47%
Dietary Fiber 35.10g	125%
Total Sugars 39.20g
Protein 53.00g	106%

Vitamin D 0IU	0%
Calcium 582mg	45%
Iron 15mg	84%
Potassium 2379mg	51%

*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: 44.5%

Protein: 16.2%

Carbs: 39.2%