Light & Filling Pumpkin Chicken Soup with Lentils

 

Pumpkin cream soup with chicken, red lentils, and low-fat cottage cheese is a healthy, protein-packed recipe that supports weight loss and balanced eating. This creamy soup combines nourishing vegetables, tender shredded chicken, and fiber-rich lentils to keep you full and satisfied for longer. Topped with crunchy pumpkin seeds, it’s a light yet filling meal, ideal for lunch or dinner when you want something comforting, delicious, and waistline-friendly.

Ingredients:

  • Pumpkin – 600 g (peeled, diced)

  • Potato – 200 g

  • Carrot – 150 g

  • Onion – 120 g

  • Chicken breast – 400 g

  • Red lentils – 200 g (dry weight)

  • Low-fat cottage cheese (~0.5–1%) – 200 g

  • Olive oil – 10 g (1 tbsp)

  • Pumpkin seeds – 28 g (7 g per serving, for garnish)

  • Salt, pepper, nutmeg or garlic – to taste

  • Water  

Preparation:

  1. Peel and dice the pumpkin, potato, carrot, and onion.

  2. Place the vegetables, chicken breast, and lentils into a large pot, cover with water or broth.

  3. Simmer for about 25 minutes, until the vegetables and lentils are soft and the chicken is fully cooked.

  4. Remove the chicken breast, shred it into fine pieces.

  5. Blend the remaining contents of the pot into a smooth cream soup.

  6. Add the cottage cheese and blend again until silky.

  7. Season with salt, pepper, and spices. Serve hot in bowls, topping each portion with shredded chicken and a sprinkle of pumpkin seeds.

Nutrition (per serving, approx.):

  • Calories: ~385 kcal

  • Protein: ~48 g

  • Fat: ~9 g

  • Carbohydrates: ~36 g

  • Fiber: ~9 g

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