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High Protein Pumpkin Soup - Cozy, Creamy, and Satisfying

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Olive oil – for sautéing the aromatics
  • Yellow onion – diced
  • Garlic – minced
  • Pumpkin puree – canned or homemade, unsweetened
  • Low-sodium chicken or vegetable broth
  • Cannellini beans (or great northern beans) – drained and rinsed
  • Plain Greek yogurt (2% or 5%) – for creaminess and protein
  • Unsweetened protein milk (or regular milk) – to thin and add extra protein
  • Ground cumin
  • Smoked paprika
  • Ground nutmeg – just a pinch
  • Salt and black pepper – to taste
  • Lemon juice – a squeeze to brighten at the end
  • Optional toppings: roasted pumpkin seeds, crispy chickpeas, chili oil, chopped herbs, crumbled feta, or shredded rotisserie chicken

Method
 

  1. Sweat the aromatics: Warm 1 tablespoon olive oil in a large pot over medium heat. Add the diced onion with a pinch of salt. Cook, stirring, for 5–7 minutes until soft and translucent. Add the minced garlic and cook 30–60 seconds until fragrant.
  2. Bloom the spices: Sprinkle in 1 teaspoon cumin, 1 teaspoon smoked paprika, and a small pinch of nutmeg. Stir for 30 seconds to wake up the spices.
  3. Add pumpkin and broth: Stir in 2 cans (about 30 ounces) pumpkin puree and 3–4 cups broth. Add the drained cannellini beans. Stir, bring to a gentle simmer, and cook 10 minutes to let flavors meld.
  4. Blend until smooth: Use an immersion blender to puree the soup until velvety. If using a countertop blender, work in batches and vent the lid slightly. Blend carefully so steam can escape.
  5. Adjust consistency and protein: Stir in 1 to 1.5 cups unsweetened protein milk to reach your desired thickness. Taste and season with salt and pepper.
  6. Add the yogurt: Reduce heat to low. Whisk in 3/4 to 1 cup plain Greek yogurt until fully incorporated and silky. Do not boil after adding yogurt.
  7. Brighten: Finish with a squeeze of lemon juice. Taste again and adjust seasoning.
  8. Serve with toppings: Ladle into bowls and top with pumpkin seeds, a drizzle of chili oil, chopped herbs, or extra protein like shredded chicken. Enjoy warm.