Why Make This Recipe
This protein-packed butternut squash soup is not only delicious but also nutritious. It combines the sweetness of roasted butternut squash with the creaminess of cottage cheese and the heartiness of white beans. This soup is perfect for a cozy dinner or a light meal and is full of flavors that everyone will love. With its vibrant color and creamy texture, it will brighten up any table.
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:
- Heat the oven to 425°F. Place the cottage cheese on the counter so it can start to come to room temperature.
- Peel and seed the squash (and/or other root veggies) and cut into 1-inch cubes. Transfer to a large Dutch oven. Drizzle with 1 tablespoon of the oil, season with 1 teaspoon of the salt and several grinds of pepper, and toss to coat.
- Nestle the garlic half into the center of the squash, making sure 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.
- Remove the pot from the oven; discard thyme sprigs. When cool enough to handle, remove the roasted garlic bulb and carefully squeeze the cloves into the pot.
- If using an immersion blender: Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of the broth. Blend until smooth, adding more broth as needed to reach your desired consistency.
- If using a stand blender: Transfer the squash and the garlic to the blender. Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of the broth. Blend until smooth, adding more broth as needed to reach your desired consistency.
- Place the Dutch oven over medium-low heat to re-warm the soup. Taste and season with salt and pepper, as 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
Serve the soup hot in bowls, garnished with toasted pepitas and fresh thyme leaves. A drizzle of olive oil on top adds richness. Pair it with crusty bread for a satisfying meal. This soup can be enjoyed as a starter or a main dish.
How to Store Protein-Packed Butternut Squash Soup
Store any leftovers in an airtight container in the fridge for up to 4 days. Reheat gently on the stove or in the microwave. If you freeze the soup, it can last up to 3 months. Just thaw it in the fridge overnight before reheating.
Tips to Make Protein-Packed Butternut Squash Soup
- For a sweeter flavor, add more maple syrup to taste.
- If you want a thicker soup, add less broth, and for a thinner consistency, add more.
- Feel free to add other veggies for more depth, like carrots or sweet potatoes.
Variation
You can swap out butternut squash for other squashes or root vegetables to create a different flavor profile. Mixing in some carrots or sweet potatoes offers additional sweetness and color.
FAQs
Can I use frozen butternut squash for this recipe?
Yes, you can use frozen butternut squash; just skip the roasting step and cook it directly in the soup until tender.
Is this soup vegan-friendly?
To make this soup vegan, substitute cottage cheese with a non-dairy alternative and ensure the vegetable broth is vegan.
How can I make this soup spicier?
You can add more cayenne pepper or even some diced jalapeños to bring in more heat. Adjust according to your spice preference!
Protein-Packed Butternut Squash Soup
Equipment
- large pot or Dutch oven
- immersion blender (or regular blender)
- chopping board
- knife
- ladle
Ingredients
Main Ingredients
- 1 medium butternut squash peeled and cubed
- 4 cups vegetable broth
- 1 cup red lentils rinsed
- 1 medium onion chopped
- 2 cloves garlic cloves minced
- 1 tablespoon olive oil
- 1 teaspoon curry powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
Preparation
- Heat olive oil in a large pot or Dutch oven over medium heat.
- Add chopped onion and cook until softened, about 5 minutes. Stir in minced garlic and curry powder, cooking for another minute until fragrant.
Cooking
- Add cubed butternut squash, vegetable broth, and rinsed red lentils to the pot. Bring the mixture to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until the squash is tender and lentils are cooked.
- Using an immersion blender, carefully blend the soup until smooth. Alternatively, transfer the soup in batches to a regular blender and blend until creamy, then return to the pot.
Finishing
- Season the soup with salt and black pepper to taste. If the soup is too thick, add a little more vegetable broth to reach your desired consistency.
- Serve hot, garnished with a swirl of coconut milk or fresh cilantro if desired.