Soups

Best High Protein Pumpkin Soup

⏱ 45.0 Min 🍽 4 Servings 📊 Simple 💪 35.0g Protein
Sören
Sören
Vegan Online Fitness Coach · OWL
+ Follow
Prepare creamy high-protein pumpkin soup with sweet potato

Watch as Hokkaido pumpkin, sweet potato, and silken tofu come together to create a creamy, protein-rich soup. Perfect for autumn and as part of your vegan meal prep.

It's not that easy to create a protein-rich pumpkin soup that doesn't also have a ton of calories. The sweet potato fits perfectly with it.

Table of contents

Tools I use
Hand blender
Hand blender
For smooth puréeing of sauces and soups
→
towel
towel
For expressing vegetables or tofu
→
cooking pot
cooking pot
For cooking pasta or rice
→
casserole dish
casserole dish
Versatile Casserole Dishes
→
* These tools are affiliate links. I receive a small commission — there are no additional costs for you. I only recommend products that I use myself on a daily basis.

Ingredients

Adjust portions
4
  • Main Ingredients
  • 1000.0g Hokkaido Pumpkin

  • 400.0g Sweet potato

  • 1.0Bulb Garlic

  • 1.0EL Oil

  • Creamy base
  • 400.0g silken tofu

  • 250.0ml Coconut milk

    light
  • 75.0g Hefe flakes

  • Spices & Seasoning
  • 50.0ml Ginger shot

  • 2.0TL Turmeric

  • 1.0TL cumin

  • 1.0TL Garam Masala

  • 1.0EL apple cider vinegar

  • 2.0EL soy sauce

  • Topping
  • 140.0g Vegan Landjäger

    or smoked tofu

Step-by-step guide

1
Prepare vegetables

Cut the pumpkin and sweet potato into cubes, place them in a baking dish, and put the garlic in the center

2
Roasting

Drizzle some oil over the garlic, season with salt, and bake for about 25-30 minutes at 180 degrees Celsius with top and bottom heat.

3
Mix soup

Combine everything in one pot and gradually add the remaining ingredients

4
Add topping

Finally, add the diced and sautéed vegan Landjäger and season with salt and pepper.

5
Serve

Enjoy

Nutritional values for 4 servings
35.0g
Protein
63.0g
Carbohydrates
17.0g
Fat
Total calories 558.0 kcal

Nutritional values are guidelines and may vary depending on products. Calculated with 4 servings.

Tips & Variations

Smoked Tofu

Fry vegan landjäger 140g smoked tofu in cubes

Even creamier

Use regular coconut milk instead of the light version

Ähnliche Rezepte

51.0g Protein 40.0 Min
Soups
High Protein Potato Soup
The simplest soup recipe and perfect after an autumn walk. The next day, it tastes even better when reheated. It's best to ...
51.0g
Protein
709.0
kcal
69.0g
Carbs
40.0
Min
39.0g Protein 25.0 Min
Soups
Vegan Leek and Cheese Cream Soup
This vegan leek cheese cream soup is packed with plant-based proteins and is perfect for meal prepping. A creamy, filling soup ...
39.0g
Protein
430.0
kcal
12.0g
Carbs
25.0
Min
50.0g Protein 50.0 Min
Vegan High Protein Salads
Vegan High Protein Sweet Chili Chickpea Salad with Golden Tofu
A vegan and high-protein version of the viral sweet chili salad. Instead of chicken, we use golden tofu, and for even more prot...
50.0g
Protein
813.0
kcal
48.0g
Carbs
50.0
Min
66.0g Protein 20.0 Min
Vegan Main Dishes
20-Min Lazy Late-Night Butter Chicken Dal
A super quick dal recipe with everything you probably have at home. Perfect for late dinners with plenty of protein.
66.0g
Protein
789.0
kcal
69.0g
Carbs
20.0
Min
65.0g Protein 25.0 Min
Wraps & Salads
Crunchy Big Mac Salad Wrap
A vegan wrap that tastes surprisingly close to a Big Mac. With vegan ground meat and homemade Big Mac sauce, this protein-rich ...
65.0g
Protein
575.0
kcal
21.0g
Carbs
25.0
Min
Mehr Rezepte swipen direkt hier entdecken
To all recipes
Cooking mode active
Step 1 by 5: