High Protein Pumpkin Soup With Cottage Cheese
So, This Pumpkin Soup Is a Little Different…
Okay, so here’s the thing—I never used to love pumpkin soup. Too sweet, too bland, or just kind of gloopy. Then one chilly autumn night (the kind where your nose is cold enough that you consider crocheting a nose warmer), I dumped a tub of cottage cheese into my basic soup mix out of sheer hunger and a bit of laziness—and boom, magic happened. Creamy, protein-packed, and just a bit tangy. My brother thought it was intentional flair, not a kitchen accident. Now, it’s a staple, and I actually hunt down canned pumpkin during the off-season like a truffle pig. Anyway, if you like cozy soups that fill you up but don’t put you to sleep, this one hits the spot.
Why This Soup Always Disappears at My Table
I make this when I need dinner now, but also when I want leftovers for lunch (and honestly, it tastes better the next day—just my take; your mileage may vary). My family goes wild for it, and even my roommate who claims not to “do cottage cheese” always asks for seconds; go figure. Plus, I swear, every time I try to eat low-protein in fall, I just get hungry again in half an hour. This soup solves that — and I feel moderately virtuous eating it. On the days when I try to take a shortcut and skip sauteing the onion, though, regret immediately follows (trust me, don’t…).
What You’ll Need (But Feel Free to Improvise)
- 2 tablespoons olive oil (Sometimes I use butter, especially when feeling indulgent. My gran swore by it—and I see her point.)
- 1 medium onion, chopped
- 3 cloves garlic, minced (Confession: I use the jar stuff if I’m in a bind. It’s fine.)
- 1 teaspoon ground cumin (smoked paprika works, too, or a bit of curry powder for extra warmth)
- 1/2 teaspoon dried thyme
- 1 can (15oz/425g-ish) pumpkin puree (If I can’t find it, roasted butternut squash or even sweet potato mash works. Libby’s is classic but store brand has never let me down)
- 3 cups vegetable or chicken broth (you can use bouillon cubes and hot water—done it plenty)
- 1 cup (250g or so) cottage cheese (full fat makes it creamy, but low-fat is alright if that’s your jam)
- Salt and black pepper, to taste
- Optional: Chili flakes, pumpkin seeds, fresh parsley, squeeze of lemon (all for serving—not critical, but nice)
Directions—And Don’t Panic If It Looks Weird at First
- First, heat the olive oil in a big pot. Medium heat is good. Toss in those onions, and cook until soft—like five minutes, maybe. They don’t have to go brown, but getting a bit golden makes the whole thing taste fancier.
- Add the garlic, cumin, and thyme. Stir until you smell everything and it feels like a proper kitchen. (I always think it smells done after 30 seconds. Actually, let it go for a full minute.)
- Stir in the pumpkin puree. It’ll look thick and maybe kind of odd at this point—don’t worry, it comes together. Add your broth and mix everything; give it a stir and let it come to a gentle simmer. Leave it alone for about 10-15 minutes. This is when I usually scroll weather apps then wonder why.
- Now, turn off the heat and let it cool for a couple minutes. Here’s where I sneak a taste. Then, either use a stick blender right in the pot (if you have one; they’re dead handy), or carefully pour it into a blender. Blend until it’s super smooth. (If you like a little texture, just pulse it, but my sister complains unless it’s silk.)
- Return to the pot (if it left), and stir in all your cottage cheese. Heat gently till warm. Salt and pepper to taste. You can blend again if you want it suuuper creamy (I do, but again, to each their own).
- Spoon into bowls; add chili flakes, pumpkin seeds, or whatever toppings tickle your fancy.
Some Notes I Didn’t Plan To Write Down
- If you add the cottage cheese too early, it can go a bit grainy. Second try, learned my lesson.
- One night I went all in and used Greek yogurt instead. Not bad, but tangier—almost too much for my taste, but my mate preferred it.
- Leftover soup warms up beautifully, almost thickens a bit—sort of like stew. I actually like it better on day two (if it gets that far).
Soup Experiments: Stuff I’ve Tried
- Once, I tossed in chickpeas for extra protein. Turned out hearty, but thicker—almost too much for a starter. Probably better as a meal on its own.
- Swapped pumpkin for canned carrot soup once. Didn’t work. Let’s not talk about it.
- Added a little chipotle paste—spicy, but wow, it worked. If you love spice, go for it (but maybe less is more; I went a tad overboard).
If You Don’t Have That Gadget…
If you don’t have a stick blender, just use a standard blender—in batches, or risk a soup explosion, up to you! One friend just mashes it with a potato masher for a rustic vibe. Honestly, do what you can with what’s in the cupboard. I have even used a big whisk in a pinch; not perfect, but hey, it got the job done. If you’re blender-shopping, here’s a good resource I trust.
How to Store Leftovers (If There’s Any)
This keeps 3 days in a sealed container in the fridge—or so they say. Honestly, in my house it never makes it past the first night. If (big if) you have leftovers, it thickens up, so you might want to add a splash of water when reheating. Can’t recommend freezing; texture gets a bit odd, but you can read up here if you want to try anyway.
What Do I Serve This With? Here’s How We Like It
I usually go for a hunk of sourdough bread (toasted, if I bother), and sometimes a dollop of extra cottage cheese on top—it’s sort of “extra on extra,” but it works. For dinners with mates, I put out a salad and maybe some pumpkin seeds in a mug for sprinkling. Once we tried garlic naan instead—honestly, not the worst idea if you want to mix things up!
Lessons Learned (AKA: Don’t Rush These Bits)
- I once tried to skip sauteing the onions and just tossed everything in. Nope. Soup tasted flat—never again.
- Letting the base cool a little before adding the cottage cheese blends it in much smoother. Learned the hard way, but never forgot it.
- Salt at the end, not the start, and taste as you go. I went in heavy-handed one time and let’s just say, we drank a lot of water that night.
Questions I Get Asked (Or Ask Myself, Honestly)
- Can you use fresh pumpkin? Absolutely—roast it first till soft, then scoop it out. Actually, I find it a bit more effort for not a ton more taste, but if you’re feeling fancy, go for it.
- Does it taste like cottage cheese? Oddly, not much. It just makes it creamy. My anti-cottage cheese friend liked it before she knew what was in it. I did a little evil cackle on the inside.
- Can I make it vegan? Sure thing. Use a non-dairy yogurt (like plain coconut or soy) instead of cottage cheese; tastes a bit different, but still lush. Oh, and swap the stock for veggie, obviously.
- Do I have to use a blender? Not really! See the earlier section. It’s not haute cuisine—just blend or mash to your own standard. Soup is soup.
- What about toppings? Whatever floats your boat. Toasted seeds, fresh herbs, maybe croutons? My mate dips crispbreads in. It’s all good.
So, if you try it, let me know how it goes! (And if you want more cozy soup inspo, I always check Cookie & Kate for ideas—they never let me down.)
Ingredients
- 1 kg fresh pumpkin, peeled and cubed
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups low-sodium vegetable broth
- 1 teaspoon ground cumin
- 1/2 teaspoon ground nutmeg
- 1 cup low-fat cottage cheese
- 1 tablespoon olive oil
- Salt and pepper to taste
- Pumpkin seeds and fresh parsley for garnish (optional)
Instructions
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1Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.
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2Stir in minced garlic, cumin, and nutmeg. Cook for another minute until fragrant.
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3Add the cubed pumpkin and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the pumpkin is very tender.
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4Blend the mixture using an immersion blender until smooth. Alternatively, carefully transfer to a countertop blender in batches and blend.
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5Stir in the cottage cheese. Blend again if you prefer an extra creamy texture. Season with salt and pepper to taste.
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6Serve hot, garnished with pumpkin seeds and chopped fresh parsley if desired.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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