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High Protein Pumpkin Soup With Cottage Cheese

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High Protein Pumpkin Soup With Cottage Cheese is a creamy, comforting soup made with smooth pumpkin puree and protein-rich cottage cheese for a nutritious twist. This velvety, satisfying bowl is perfect for cozy dinners, meal prep, or a light yet filling lunch.

Ingredients

  • 2 cups pumpkin puree (canned or freshly cooked)
  • 1 cup low-sodium vegetable or chicken broth
  • 1 cup cottage cheese
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon salt (or to taste)
  • 1/4 teaspoon black pepper
  • 1/2 cup milk (optional, for thinner consistency)
  • Optional toppings: pumpkin seeds, fresh parsley, drizzle of olive oil

Instructions

  1. Heat olive oil in a medium pot over medium heat. Add diced onion and sauté for 3–4 minutes until softened.
  2. Add minced garlic and cook for another 30 seconds until fragrant.
  3. Stir in pumpkin puree, broth, cumin, smoked paprika, nutmeg, salt, and black pepper. Bring to a gentle simmer and cook for 8–10 minutes.
  4. Remove the pot from heat and add the cottage cheese.
  5. Blend using an immersion blender until smooth and creamy, or carefully transfer to a blender and blend until silky.
  6. If the soup is too thick, stir in milk gradually until desired consistency is reached.
  7. Return to low heat for 1–2 minutes if needed, avoiding boiling after blending.
  8. Serve warm with optional toppings.

Notes

  • Do not boil after blending to maintain a smooth texture.
  • Full-fat cottage cheese yields a richer texture, while low-fat reduces calories.
  • Store in an airtight container in the refrigerator for up to 4 days.
  • Freeze for up to 2 months and re-blend after reheating if needed.
  • Adjust broth quantity for thicker or thinner consistency.

Nutrition

Find it online: https://thefamilycooking.com/high-protein-pumpkin-soup-with-cottage-cheese/