Hey There, Fancy Some Pumpkin Soup?
You know those chilly evenings when you just crave something warm, but not the same old thing for the twentieth time? Well, that’s me most autumns—and last year, after a long day dodging falling leaves (and my neighbour’s slightly wild dog), I cobbled together this high protein pumpkin soup with cottage cheese. Honest confession, the first time I tried it, my blender nearly exploded because I’d forgotten to take out the spoon. Anyway, the end result was this creamy, hearty bowl of autumn happiness—and a good story for the next family dinner!
Why You'll Love This Soup (or Maybe Just Become Obsessed)
I mean, I make this pretty much any time I’m trying to impress somebody with minimal effort (my mum says it’s "cheating" but I say it’s resourceful). My family actually requests it now which, let’s be honest, basically never happens unless there’s dessert involved. It’s a winner because it’s so comforting and filling; the cottage cheese gives it a lovely kick of protein. Plus, if you’re anything like me and sometimes forget to pick up bread, this soup is satisfying all on its own. Oh, and it smells so good simmering away—kind of like you know what you’re doing, even if you don’t.
Your Shopping List (Or What’s Actually in My Fridge)
- About 1 kg pumpkin (butternut or just regular works—I’ve even used kabocha in a pinch). Canned pureé is fine too if you’re feeling lazy.
- 2 onions, roughly chopped (red or yellow, both seem to work; my gran always insisted on yellow though)
- 3 cloves garlic, peeled and smashed (okay, I sometimes just use that jarred garlic if it’s a busy night)
- 4 cups veggie stock (chicken works as well if that’s your thing; I’m not judging)
- 1 teaspoon smoked paprika
- Pinch of curry powder (optional but trust me, it livens it up)
- 250g cottage cheese (full fat, low fat, I won’t tell—just not the dry kind)
- Olive oil ("a glug"—about 1-2 tbsp)
- Salt & pepper, obviously
- Fresh parsley or coriander to finish (if you remember)
Optional bits: A splash of coconut milk, a handful of spinach, or a few pumpkin seeds to sprinkle on top (my son calls these the ‘crunchy hats’).
How to Get This Soup on Your Table (More or Less)
- First, heat the olive oil in a biggish pot—the kind that doubles as a hat for small children—over medium heat.
- Toss in your onions. Stir them round till they’re a bit soft and see-through (about 5 minutes or so; don’t walk away or the onions get the idea they can burn).
- Garlic goes in next. Cook another minute. This is where I usually do a little happy dance at the smell—seriously, is there anything better than garlic and onion together?
- Add your pumpkin chunks. Give everything a quick stir. If using canned pureé, you might want to hold off and add it just before blending.
- Pour in your stock. Sprinkle in the paprika, curry powder, salt and pepper. Bring it up to a gentle bubble, then cover and simmer for about 20 minutes—till the pumpkin’s soft enough you can poke it with a fork (or the handle of your wooden spoon if you’re me).
- Now for the fun bit: blend! If you have an immersion blender, go to town right in the pot (I’ve splashed soup on the ceiling before, so be careful). Otherwise, ladle into a normal blender, work in batches, and try not to burn yourself. Oh, and toss in your cottage cheese at this point—blending makes it super smooth and creamy.
- Taste it! (Seriously, do this—I once forgot and served soup that tasted like swamp. Only realised after my dad had three mouthfuls. Sorry, Dad.)
- If it’s too thick, add a splash more stock or water. Too thin? Simmer it uncovered for a couple of minutes.
- Ladle into bowls, add herbs or your crunchy hats as you like, and enjoy!
Notes from the Sweaty Apron
- I’ve tried roasting the pumpkin first for a deeper flavour—actually, it only sort of helped; probably not worth the mess unless you love cleaning baking trays.
- Soup too salty? Somehow, a squeeze of lemon tones it down. (Not scientific, but it’s saved my hide more than once.)
- If you forget the cottage cheese and add it late, just blitz again—no one will know.
Variations That (Mostly) Work
- Once, I swapped the pumpkin for sweet potato. It was... fine? Just much sweeter, so maybe go easy on the curry powder next time.
- I’ve used ricotta instead of cottage cheese. A bit richer, but doesn’t blend as smooth. Good for a treat.
- Don’t try blue cheese. Just—trust me. (Unless you’re a fan of socks in your soup!)
Can't Find a Blender? No Problem
If you don’t have a blender—or if yours is hiding somewhere in the back of the cupboard—mash everything with a potato masher. Or even a fork in a pinch, though it’ll be rustic. Not bad for a country-style dinner.
Storage: The Real-Life Version
This soup keeps in the fridge for up to three days, though honestly, in my house it never lasts more than a day! It also freezes well, but I once forgot a batch in the freezer for six months and it tasted... odd. So, maybe don’t do that. Here’s a handy freezing guide that got me started: BBC Good Food on freezing soup.
How I Serve It (Or: The Art of Soup Accessories)
With a toasted sandwich, if I’m being indulgent. Or just a big, chunky piece of sourdough that’s been knocked about in the toaster (no one ever notices if it’s a little burnt). Sometimes we swirl in extra cottage cheese for fun. My cousin reckons a dollop of Greek yogurt on top is ‘peak perfection’—she’s probably onto something.
Things I Learned the Hard Way
- Don’t rush blending! I once tried to blitz everything while it was scalding hot; the lid flew off my blender and, well, orange ceiling. Let it cool for a minute or two first.
- Taste as you go. Easy to fix most things if you catch ‘em early. Except pumpkin seeds. If you burn those, toss and start again. (Speaking of, the folks at Cookie and Kate have a nice guide.)
- Actually, I find simmering the soup covered makes it creamier—but if you want a slightly roastier flavour, do the last five minutes uncovered.
FAQ from the Soup Hotline
- Can I use canned pumpkin? Yep, totally! Just add it after the onions have softened. Takes a bit off the cooking time—bonus!
- Is this soup really high in protein? You bet. Between the pumpkin, cottage cheese, and whatever seeds you toss in, you’re definitely upping your protein game—though it’s not quite a chicken breast, friend.
- Can I make it vegan? Yeah! Sub in silken tofu or unsweetened soy yogurt for the cottage cheese. Works “surprisingly well,” as my neighbour (a lifelong vegan) likes to say. Oh but, you’ll want to season it a little more aggressively, just saying.
- What else can I add? I’ve thrown in lentils, spinach, and even a scoop of leftover quinoa once (late-night fridge cleanout = innovation, right?). Honestly, go wild.
- Why does my soup taste bland? Add more salt, and a dash of vinegar fixes it right up. Or maybe just a bit of patience, if I’m honest.
So, there it is. A soup that’s warm, filling, forgiving, and scrumptious—even if you’re a bit distracted in the kitchen (like, say, me browsing Serious Eats while the pot bubbles away). Let me know how your version turns out—or if you accidentally make a new family legend. Enjoy!
Ingredients
- 4 cups pumpkin puree (fresh or canned)
- 1 cup low-fat cottage cheese
- 1 medium onion, diced
- 2 cloves garlic, minced
- 3 cups low-sodium vegetable broth
- ½ teaspoon ground nutmeg
- ½ teaspoon ground black pepper
- 1 teaspoon olive oil
- ½ teaspoon salt (or to taste)
- 2 tablespoons chopped fresh parsley (for garnish)
Instructions
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1In a large pot, heat olive oil over medium heat. Add diced onion and sauté until softened, about 3-4 minutes.
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2Add minced garlic and cook for another minute until fragrant.
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3Stir in pumpkin puree, vegetable broth, nutmeg, salt, and black pepper. Bring to a simmer and cook for 15 minutes, stirring occasionally.
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4Reduce heat to low and add cottage cheese. Use an immersion blender to blend the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender.
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5Taste and adjust seasonings if needed. Ladle into bowls and garnish with chopped fresh parsley before serving.
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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