30g Protein Pumpkin Soup (490 Cals) 🎃| Hokkaido Halloween | Lose Fat & Gain Muscles

30g Protein Pumpkin Soup for Mood-Boosting Comfort 🎃
Bring happiness to your table with this creamy, high-protein Hokkaido pumpkin soup! Made with red lentils, feta cheese, and fresh spices, it’s the perfect blend of comfort food and feel-good nutrition.

This recipe is ideal for:
✅ Boosting your mood on a cozy autumn day
✅ Balanced comfort food cravings
✅ Meal prep for busy, productive weeks
✅ High-protein, low-calorie eating

With the natural sweetness of pumpkin, the creaminess of lentils, and the savory touch of feta, this soup will make you smile with every spoonful. 🥣✨
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📋 Ingredients (1 serving):
1/4 Pumpkin Hokkaido (≈ 200 g) – 94 kcal ~ 3,5g protein
1 Carrot (≈ 100 g) – 42 kcal ~ 1g protein
1 Onion (small piece)
Garlic (2 cloves)
Greek yogurt plain 0% fat (100 g) – 58 kcal ~ 10g protein
Red lentils (30 g) – 116 kcal ~ 7g protein
Feta cheese (50 g) – 142 kcal ~ 9g protein
Extra virgin olive oil – 1 tsp (≈ 5 ml) – 41 kcal
Water – 2 cups (≈ 480 ml)
Cilantro leaves – handful (for garnish)
Lemon juice – 1 tsp (≈5 ml)
Ginger juice – 1 tsp (≈5 ml)

Total: ~ 490 kcal
Macros: ~30g protein / ~18g fat / ~48g carbs / ~10g fiber

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