This healthy pumpkin soup is a perfect macro friendly meal to soothe the winter chill. Enjoy with toasted sourdough and a spoonful of thick Greek yogurt or cottage cheese for a little extra creaminess. There’s a secret ingredient in this recipe to boost the protein content, read down if you’re curious!

Secret Ingredient in Vegan Pumpkin Soup

So I need to be completely honest and say that this winter warmer recipe was a complete experiment but it turned out absolutely delicious!! I have had an easy pumpkin soup recipe laying around for a while now, I’ve made it a few hundred times but I have continuously scratched my head at the lack of protein in this recipe. So in an effort to turn pumpkin soup into a complete, macro friendly meal, I decided to add TOFU!

Importantly, I used hard tofu as this contains the highest amount of protein. If I’m being completely honest, silky soft tofu would probably create a much smoother texture but when it comes to tofu, the softer it is, the less protein it has.

Of course, if tofu is not your thing, feel free to leave it out follow the rest of the recipe as directed. It will still be a divine, heart and soul warming bowl for you to enjoy.

Ingredients for Healthy Pumpkin Soup

Pumpkin – roasted in the oven until soft. I have made this recipe with various types of pumpkin and they all taste delicious but a personal favourite would have to be butternut pumpkin.
Firm tofu – about half a packet but will depend on the brand you buy. I like the Macro organic brand from Woolworths
Brown onion
Garlic cloves – feel free to leave out the onion and garlic if you are temporarily going low FODMAP
Vegetable stock – I like to use the Maggie Beer or Heart & Soul liquid stock because they are free from vegetable oils. I also like the powdered vegetable broth by Nutra Organics, they have a low FODMAP version available also.
Canned coconut milk – I love the Ayam brand available in most supermarkets and health food stores in Australia. I choose this brand because it does not contain any thickeners or gums. Always check the label to ensure the ingredients are just coconut and water.
Olive oil
Turmeric – has amazing anti inflammatory benefits and with all of the other amazing flavours in this soup, you won’t taste the turmeric as much as you might think.
Chili (optional)

Method for Healthy Pumpkin Soup

Add olive oil, onion & garlic to a fry pan and cook over medium heat until onion starts to turn translucent.
Add tofu and cook for 2 minutes.
Add roasted pumpkin, chili, turmeric salt and pepper.
Use a mixing spoon to separate the pumpkin and mix everything together.
Add 1 cup of vegetable stock and then continue adding as required. I like my soup thick and ended up adding only 1/2 cup extra stock.
Let simmer for 10 minutes, then stir through coconut milk.
Add mixture to a blender or use a stick blender until you have a smooth texture.
Option to serve with a dollop of high protein yogurt or cottage cheese and sprinkle with pepitas.
Stores well in the fridge for a couple of days. Give it a try and see what you think.

*For the full list of ingredients and instructions, see the recipe card further down in this post.

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Healthy Pumpkin Soup

This healthy pumpkin soup has a good serve of protein and makes a perfect macro friendly meal for winter

Course Main Course, Soup

Keyword savoury

Prep Time 20

Servings serves

Equipment

Ingredients

500 grams roasted pumpkin (until soft)
225 grams firm tofu
1 onion (brown/white)
3 garlic cloves
1½ cups vegetable stock
¼ cup canned coconut milk
1 tbsp olive oil
1 tsp turmeric
¼ tsp ground chili
salt and pepper (to taste)

Instructions

Add olive oil, onion & garlic to a fry pan and cook over medium heat until onion starts to turn translucent.
Add tofu to the pan and cook for 2 minutes.
Add roasted pumpkin, chili, turmeric salt and pepper and any additional herbs of choice.
Use a mixing spoon to separate the pumpkin and mix everything together.
Add one cup of vegetable stock and then continue adding as required. I like my soup thick and ended up adding only one and a half cups total.
Let simmer for 10 minutes then stir through coconut milk.
Add mixture to blender or use a stick blender until you have a smooth texture.
Option to serve with a dollop of high protein yogurt or cottage cheese and sprinkle with pepitas.