High protein pumpkin soup
- Melissa D'Elia
- 1 day ago
- 3 min read
As we head into winter and the weather gets colder, there is nothing quite like a warm bowl of soup to feel nourished and comforted. Soups are one of the most convenient ways to pack in vegetables, fibre, and key vitamins and minerals. Its a nutritious option, however, it typically lacks protein, which means on its own it is not particularly filling as a main meal. The addition of red lentils and tinned cannellini beans to this recipe significant increases the protein content, helping you to stay fuller for longer and have more sustained energy throughout the day.
Each serve of this high protein pumpkin soup provides approximately 15g of protein and 8g of fibre making it a satisfying lunch option.
WHY THIS RECIPE IS GREAT FOR GUT HEALTH:
Soups are one of the easiest ways to hit your 30 plants per week, which we know is one of the most impactful things you can do for your gut microbiome. This recipe alone contributes multiple plant points per serve through pumpkin, red lentils, cannellini beans, onion, garlic and herbs and spices.
Legumes are a fantastic prebiotic food, meaning they feed the beneficial bacteria in your gut. Regular legume intake is associated with improved gut microbiota diversity, better bowel regularity, and reduced inflammation. The soluble fibre from the pumpkin and lentils also helps to support steady energy and keep you full after eating.
MEAL PREP TIP:
This recipe makes 8 serves, which makes it ideal for batch cooking at the start of the week. Portion into containers and you have lunch sorted for several days with minimal effort. Serve alongside a slice of high protein or seeded sourdough for an extra protein boost.
Storage:
Fridge: up to 4 days in an airtight container
Freezer: up to 3 months. Portion into individual serves for easy grab-and-go lunches
HIGH PROTEIN PUMPKIN SOUP RECIPE:
Makes 8 serves
INGREDIENTS
1 kg butternut pumpkin, peeled and roughly cubed
1 1/2 cups (300g) red lentils, soaked for at least 30 minutes then drained and rinsed
2 x 400g tins cannellini beans, drained and rinsed
1.5 L low sodium vegetable stock
1 brown onion, diced
3 garlic cloves, minced
2 tbsp extra virgin olive oil
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp ground coriander
Salt and pepper to taste
Optional to serve: fresh coriander & high protein or seeded sourdough bread
METHOD
Place the red lentils in a bowl, cover with cold water and soak for at least 30 minutes. Drain and rinse well before using. (Tip: do this while you prep your other ingredients)
Heat the olive oil in a large pot over medium heat. Add the onion and saute for 4 to 5 minutes until softened.
Add the garlic, cumin, smoked paprika, and ground coriander. Stir for 1 to 2 minutes until fragrant.
Add the pumpkin and stir to coat in the spices.
Add the soaked and drained lentils, the drained cannellini beans and the vegetable stock. Stir to combine. Bring to the boil, then reduce to a low simmer, cover and cook for 25 to 30 minutes until the pumpkin is completely tender and the lentils have broken down.
Remove from heat and blend with a stick blender until completely smooth and creamy. If the soup is thicker than you like, add a splash more stock or water and blend again until you reach your desired consistency.
Return to a low heat, season to taste, and serve topped with fresh coriander, a drizzle of extra virgin olive oil, and a slice of high protein sourdough on the side.
NUTRITION PER SERVE (APPROXIMATE)
Based on 8 serves.
• Energy: 295 kcal (1235 kJ)
• Protein: 15g
• Carbohydrates: 42g
• Fat: 5g
• Fibre: 8g
• Iron: ~3.5mg
• Vitamin C: ~15mg
• Plant points per serve: 5+
Looking for personalised nutrition advice? Book a consult.
Author: This blog post was written by Melissa D’Elia (APD)
Disclaimer: The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please consult with your Dietitian or GP for individualised advice
