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Simple 8-Step High Protein Pumpkin Soup

Hello, fit fam, and welcome back to Nary’s Kitchen! I'm Nary, and today we're diving headfirst into the delightful flavors of fall with a recipe that's not only incredibly delicious but also packs a powerful protein punch. As the leaves change color and the air turns crisp, there's nothing quite like a warm, comforting bowl of soup to cozy up to.

In today's episode, we're going to turn a humble pumpkin into a superstar ingredient, creating a velvety, high-protein pumpkin soup that's perfect for the autumn season. It's a symphony of flavors, blending the earthy sweetness of pumpkin with a hint of spice and the creamy goodness of Greek yogurt. And to make it even heartier and more nutritious, we're tossing in some cannellini beans.

Whether you're a seasoned home cook or a newbie in the kitchen, this recipe is designed to be both simple and scrumptious. So, grab your apron, sharpen your knives, and let's embark on a culinary journey that celebrates the best of fall flavors right here in Nary's kitchen. Don't forget to hit that subscribe button, like, and share this video with your fellow food enthusiasts. Let's get cooking!

This recipe serves 4.


1 medium-sized pumpkin (about 4 cups of diced pumpkin)

1 medium onion, chopped

2 cloves garlic, minced

1 tablespoon olive oil

4 cups vegetable broth (you can use chicken broth if preferred)

1 can (15 oz) cannellini beans, drained and rinsed (for added protein)

1/2 cup Greek yogurt (for creaminess and extra protein)

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/2 teaspoon ground cinnamon

Salt and pepper to taste

Fresh parsley or chives, for garnish (optional)


Prepare the Pumpkin: Start by peeling, seeding, and chopping the pumpkin into 1-inch cubes.

Sauté Onions and Garlic: In a large soup pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic. Sauté for 2-3 minutes until the onions become translucent and fragrant.

Add Spices: Stir in the ground cumin, ground coriander, and ground cinnamon. Cook for an additional 1-2 minutes to toast the spices, releasing their flavors.

Add Pumpkin: Add the diced pumpkin to the pot and stir to coat the pieces with the onion and spice mixture.

Add Broth: Pour in the vegetable or chicken broth. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for about 20-25 minutes or until the pumpkin is tender.

Blend the Soup: Using an immersion blender, carefully blend the soup until smooth. If you don't have an immersion blender, you can transfer the soup in batches to a regular blender. Be cautious when blending hot liquids.

Add Beans and Yogurt: Return the blended soup to the pot. Stir in the cannellini beans and Greek yogurt. Cook over low heat for an additional 5 minutes, stirring until the beans are heated through and the soup is creamy.

Season and Serve: Season the soup with salt and pepper to taste. Adjust the spices if needed. Ladle the soup into bowls and garnish with fresh parsley or chives if desired.

This high-protein pumpkin soup is not only nutritious but also perfect for showcasing the flavors of fall on your cooking show. Enjoy!

See you on the next episode of Nary’s kitchen, don’t forget to hit the like button.

Bye for now

Gain muscle and enjoy pumpkin soup
High Protein Pumpkin Soup

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