Protein-packed butternut squash soup

Why Make This Recipe

Protein-packed butternut squash soup is a warm, comforting dish perfect for any season. It’s nutritious, rich in flavor, and very filling. The addition of cottage cheese and white beans boosts its protein content, making it a great choice for those looking to add more protein to their diet. This soup is also versatile; it can be enjoyed as a main course, a starter, or even a light lunch. Plus, it’s easy to make and can be customized with various spices and ingredients.

How to Make Protein-Packed Butternut Squash Soup

Ingredients:

• 1 cup full-fat small-curd cottage cheese (I always use Good Culture)
• 1 medium butternut squash (about 2 1/2 pounds) or 2 pounds pre-cut squash (alternatively, use a mix of squash, carrots, and sweet potatoes)
• 2 tablespoons extra-virgin olive oil, divided, plus more for serving
• 1 1/2 teaspoons kosher salt, divided, plus more as needed
• Freshly-ground black pepper
• 1/2 bulb garlic (bottom half only)
• 4 sprigs fresh thyme, plus leaves for garnish
• 1 (15-ounce) can white beans, drained and rinsed
• 2 tablespoons pure maple syrup
• 1/4 teaspoon ground nutmeg
• Pinch cayenne pepper
• 1 (32-ounce) box low-sodium vegetable broth (4 cups), divided
• Toasted pepitas, for serving
• Crusty bread, for serving

Directions:

1. Heat the oven to 425°F. Place the cottage cheese on the counter to bring it to room temperature.
2. Peel and seed the squash, then cut it into 1-inch cubes. Transfer to a large Dutch oven. Drizzle with 1 tablespoon of olive oil, season with 1 teaspoon of salt, and add several grinds of black pepper. Toss to coat.
3. Nestle the garlic half into the center of the squash, ensuring it touches the bottom of the pot. Scatter the thyme sprigs on top and drizzle with the remaining 1 tablespoon of oil. Roast, covered, until the squash is very tender, about 45 to 55 minutes.
4. Remove the pot from the oven and discard the thyme sprigs. Once it cools enough to handle, remove the roasted garlic bulb and squeeze the cloves into the pot.
5. If using an immersion blender: Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of broth. Blend until smooth, adding more broth for your desired consistency.
6. If using a stand blender: Transfer the squash and garlic to the blender. Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of broth and blend until smooth, adjusting the consistency with more broth as needed.
7. Place the Dutch oven over medium-low heat to re-warm the soup. Taste and season with more salt and pepper if needed. Ladle into bowls and garnish with toasted pepitas, fresh thyme leaves, and a drizzle of oil. Serve with crusty bread.

How to Serve Protein-Packed Butternut Squash Soup

This soup can be served hot directly from the pot. It pairs nicely with crusty bread for dipping or alongside a fresh salad. You can also add a dollop of Greek yogurt or a sprinkle of feta cheese for an extra flavor boost.

How to Store Protein-Packed Butternut Squash Soup

If you have leftovers, let the soup cool completely before transferring it to an airtight container. Store it in the refrigerator for up to 3 days. You can also freeze it for longer storage. When freezing, leave some space in the container as the soup will expand. Thaw overnight in the refrigerator before reheating.

Tips to Make Protein-Packed Butternut Squash Soup

• For a creamier texture, use a higher-fat cottage cheese, or blend the soup longer.
• Adjust the sweetness by adding more or less maple syrup based on your taste.
• Feel free to add other spices like cumin or paprika for a different flavor profile.

Variation

You can mix in other vegetables like carrots or sweet potatoes to change the flavor. Some people also like to add a splash of coconut milk for a tropical twist.

FAQs

1. Can I use frozen butternut squash?
   Yes, you can use frozen butternut squash. Just follow the cooking instructions, but the roasting time may be shorter.

2. Is this soup vegan?
   To make this soup vegan, you can replace the cottage cheese with a plant-based version and use vegetable broth.

3. Can I make this soup in advance?
   Absolutely! This soup tastes great the next day as the flavors meld. Just reheat it gently on the stove.

Protein-Packed Butternut Squash Soup

A warm, comforting soup that's nutritious, rich in flavor, and packed with protein, perfect for any season.

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Prep Time 15 minutes mins

Cook Time 55 minutes mins

Total Time 1 hour hr 10 minutes mins

Servings: 6 servings

Course: Main Course, Soup

Cuisine: American

Calories: 250

Ingredients Method Notes

Ingredients

  

Main Ingredients

• 1 cup full-fat small-curd cottage cheese Use Good Culture brand for best results.
• 1 medium butternut squash (about 2 1/2 pounds) Alternatively, use 2 pounds pre-cut squash or a mix of squash, carrots, and sweet potatoes.
• 2 tablespoons extra-virgin olive oil Divided, plus more for serving.
• 1 1/2 teaspoons kosher salt Divided, plus more as needed.
• Freshly-ground black pepper
• 1/2 bulb garlic (bottom half only)
• 4 sprigs fresh thyme Plus leaves for garnish.
• 1 (15-ounce) can white beans Drained and rinsed.
• 2 tablespoons pure maple syrup
• 1/4 teaspoon ground nutmeg
• pinch cayenne pepper
• 1 (32-ounce) box low-sodium vegetable broth Divided (4 cups).
• Toasted pepitas For serving.
• Crusty bread For serving.

Method

 

Preparation

1. Heat the oven to 425°F. Place the cottage cheese on the counter to bring it to room temperature.
2. Peel and seed the squash, then cut it into 1-inch cubes. Transfer to a large Dutch oven.
3. Drizzle with 1 tablespoon of olive oil, season with 1 teaspoon of salt, and add several grinds of black pepper. Toss to coat.
4. Nestle the garlic half into the center of the squash and scatter the thyme sprigs on top. Drizzle with the remaining tablespoon of oil.

Roasting

1. Roast, covered, until the squash is very tender, about 45 to 55 minutes.
2. Remove the pot from the oven, discard the thyme, and squeeze the roasted garlic cloves into the pot once it's cool enough to handle.

Blending

1. If using an immersion blender: Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of broth, and blend until smooth, adding more broth for desired consistency.
2. If using a stand blender: Transfer the squash and garlic to the blender with the beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups of broth. Blend until smooth, adjusting the consistency with more broth as needed.

Serving

1. Place the Dutch oven over medium-low heat to re-warm the soup. Taste and season with more salt and pepper if needed.
2. Ladle into bowls and garnish with toasted pepitas, fresh thyme leaves, and a drizzle of oil. Serve with crusty bread.

Notes

This soup can be served hot directly from the pot. It pairs nicely with crusty bread for dipping or alongside a fresh salad. You can also add a dollop of Greek yogurt or sprinkle feta cheese for an extra flavor boost. For storage, let the soup cool completely before transferring to an airtight container and refrigerate for up to 3 days. It can also be frozen for longer storage.