Why Make This Protein-Packed Butternut Squash Soup
If you’re searching for a warm, comforting dish that not only delights your taste buds but also fuels your body, look no further than this Protein-Packed Butternut Squash Soup. It’s creamy, rich, and bursting with flavor, thanks to the natural sweetness of the butternut squash and the umami notes from roasted garlic. This delightful soup is perfect for chilly evenings and can be a hearty addition to your weekday meal rotation. The best part? It’s packed with protein from cottage cheese and white beans, making it a nourishing choice for any health-conscious foodie.
How to Make Protein-Packed Butternut Squash Soup
Preparing this soup is straightforward and rewarding. The magic begins by roasting the squash, which caramelizes its sugars and amplifies its natural flavor. The addition of garlic contributes a savory depth, while the velvety cottage cheese gives the soup its luxurious creaminess. With every spoonful, you enjoy a lovely balance of sweet, savory, and nutty flavors, paired with a velvety texture that warms the soul.
Ingredients:
- 1 cup full-fat small-curd cottage cheese
- 1 medium butternut squash (about 2½ pounds, or use 2 pounds pre-cut)
- 2 tablespoons extra-virgin olive oil (divided, plus more for serving)
- 1½ teaspoons kosher salt (divided, plus more as needed)
- 1 pinch freshly-ground black pepper
- ½ bulb garlic (bottom half only)
- 4 sprigs fresh thyme (plus leaves for garnish)
- 1 can white beans (15-ounce, drained and rinsed)
- 2 tablespoons pure maple syrup
- ¼ teaspoon ground nutmeg
- 1 pinch cayenne pepper
- 4 cups low-sodium vegetable broth (32-ounce box, divided)
- Toasted pepitas (for serving)
- Crusty bread (for serving)
Directions:
- Preheat your oven to 425°F. While it warms, let the cottage cheese sit at room temperature.
- Peel and seed the butternut squash, then cut it into 1-inch cubes. Place the cubes in a Dutch oven, drizzle with 1 tablespoon of olive oil, and season with 1 teaspoon of kosher salt and a pinch of black pepper. Toss to coat the squash evenly.
- Nestle the half bulb of garlic, cut-side down, in the center of the squash, ensuring it touches the pot’s bottom. Scatter the thyme sprigs on top and drizzle with the remaining olive oil.
- Cover the pot and roast in the oven for 45-55 minutes, until the squash is very tender.
- Once done, remove from the oven and discard the thyme sprigs. Allow the pot to cool slightly, then squeeze the roasted garlic cloves directly into the pot.
- Add the white beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups of broth. Blend with an immersion blender until smooth, adding more broth as necessary to achieve your desired consistency.
- Place the Dutch oven back on medium-low heat to warm the soup. Taste and adjust the seasoning with additional salt and pepper as needed.
- Serve garnished with toasted pepitas, fresh thyme leaves, and a drizzle of olive oil alongside crusty bread.
Nutritional Information
Per serving (1 cup):
- Calories: 320
- Protein: 14g
- Fat: 12g
- Carbohydrates: 43g
- Fiber: 10g
- Sugar: 5g
- Sodium: 540mg
How to Serve Protein-Packed Butternut Squash Soup
This soup shines as a cozy dinner option, especially served with a slice of crusty bread for dipping. It’s also wonderful as a starter for a festive meal or alongside a light salad for a wholesome lunch. For added flair, consider topping each bowl with a sprinkle of toasted pepitas and a drizzle of olive oil, which enhances both taste and presentation.
How to Store Protein-Packed Butternut Squash Soup
Store any leftover soup in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it on the stove over low heat, adding a splash of broth if it thickens too much. You can also freeze the soup for up to 3 months. Make sure to cool it completely before transferring it to freezer-safe containers.
Expert Tips for Perfect Protein-Packed Butternut Squash Soup
- Roasting the squash enhances its natural sweetness, so don’t skip this step!
- If you prefer a thinner soup, gradually add more broth until you reach the desired texture.
- Fresh thyme adds a beautiful flavor, but if you don’t have any, dried thyme can work in a pinch—just use about a teaspoon.
- If you like a bit of heat, feel free to increase the amount of cayenne pepper.
Delicious Variations
- Substitute the white beans with cannellini beans for a creamier texture.
- For a dairy-free option, replace the cottage cheese with unsweetened cashew cream or silken tofu.
- Add a handful of spinach or kale at the end of cooking for a nutritional boost.
- Swap out the butternut squash for pumpkin or sweet potatoes to mix things up.
Frequently Asked Questions
1. Can I use frozen butternut squash?
Yes! Frozen butternut squash is a convenient option. You can add it directly to the pot without thawing, and adjust the cooking time accordingly.
2. How can I make this soup spicier?
To spice things up, add diced jalapeños or increase the amount of cayenne pepper. For more depth of flavor, try adding some smoked paprika along with cayenne.
3. Can I make this soup ahead of time?
Definitely! This soup develops flavor as it sits, so making it a day in advance is a great idea. Just store it in the fridge and reheat when ready to enjoy.
Conclusion
This Protein-Packed Butternut Squash Soup is more than just a warming dish; it’s a powerhouse of flavor and nutrition that you’ll want to make again and again. Healthy, delicious, and simple to prepare, it’s perfect for any occasion. So grab your ingredients, channel your inner chef, and give this comforting soup a try – your taste buds will thank you! Don’t forget to share your results or any variations you create. Enjoy!