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Bowl of protein-packed butternut squash soup topped with herbs

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
Cook Time 55 minutes
Total Time 1 hour 10 minutes
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.