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protein-packed butternut squash soup Recipe

protein-packed butternut squash soup Recipe
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★★★★★

5.2 from 21 reviews

This protein-packed butternut squash soup is a creamy, wholesome, and comforting dish perfect for chilly days. Combining roasted butternut squash with white beans and cottage cheese, the soup offers a rich texture and sweet, savory flavors enhanced by fresh thyme, maple syrup, and warming spices. It’s a nutritious, satisfying blend that delivers a great balance of protein, fiber, and antioxidants, served best with crunchy toasted pepitas and crusty bread.

Ingredients

Scale

Vegetables and Aromatics

  • 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)
  • 1/2 bulb garlic (bottom half only)
  • 4 sprigs fresh thyme, plus leaves for garnish
  • Freshly-ground black pepper

Dairy and Legumes

  • 1 cup full-fat small-curd cottage cheese (I always use Good Culture)
  • 1 (15-ounce) can white beans, drained and rinsed

Liquids and Oils

  • 2 tablespoons extra-virgin olive oil, divided, plus more for serving
  • 1 (32-ounce) box low-sodium vegetable broth (4 cups), divided
  • 2 tablespoons pure maple syrup

Seasonings and Spices

  • 1 1/2 teaspoons kosher salt, divided, plus more as needed
  • 1/4 teaspoon ground nutmeg
  • Pinch cayenne pepper

For Serving

  • Toasted pepitas
  • Crusty bread

Instructions

  1. Prepare Ingredients: Preheat the oven to 425°F. Set the cottage cheese on the counter to bring it to room temperature, which will help it blend more smoothly later.
  2. Prepare Squash: Peel and seed the butternut squash, or use pre-cut squash. Cut into 1-inch cubes. Place the cubes into a large Dutch oven.
  3. Season and Roast: Drizzle 1 tablespoon of olive oil over the squash, season with 1 teaspoon kosher salt and several grinds of freshly ground black pepper, and toss to coat evenly.
  4. Add Garlic and Thyme: Nestle the bottom half of the garlic bulb into the center of the squash, ensuring it touches the bottom of the pot. Scatter the 4 sprigs of fresh thyme over the top, then drizzle with the remaining 1 tablespoon olive oil. Cover the Dutch oven and roast in the oven for 45 to 55 minutes until the squash is very tender.
  5. Remove and Cool: Take the pot out of the oven. Discard the thyme sprigs. When cool enough to handle, remove the roasted garlic half and squeeze the softened cloves into the pot with the squash.
  6. Blend the Soup: If using an immersion blender, add the drained white beans, cottage cheese, maple syrup, ground nutmeg, and cayenne pepper to the pot. Pour in 3 cups of the vegetable broth and blend until very smooth, adding more broth if needed to achieve desired consistency. If using a stand blender, transfer the squash and garlic to the blender, then add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups broth and blend until smooth, adding broth as needed.
  7. Re-warm and Season: Return the blended soup to the Dutch oven and warm over medium-low heat. Taste and adjust seasoning with salt and pepper as desired.
  8. Serve: Ladle the soup into bowls and garnish with toasted pepitas, fresh thyme leaves, and a drizzle of olive oil. Serve with crusty bread on the side for a complete meal.

Notes

  • Roasting the squash and garlic enhances their natural sweetness and adds depth of flavor.
  • Using cottage cheese boosts the protein content and adds creaminess while keeping the soup lighter than cream-based alternatives.
  • Maple syrup balances the savory elements with a touch of sweetness—adjust to taste.
  • Feel free to substitute white beans with cannellini or navy beans.
  • For vegan variation, omit cottage cheese and add an extra cup of beans for protein.
  • Be cautious with cayenne pepper; add gradually to suit your spice preference.
  • Soup can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months.

Nutrition

Keywords: butternut squash soup, protein-packed soup, healthy fall soup, vegetarian soup, roasted squash soup, comforting soup

Find it online: https://cheframiflavor.com/protein-packed-butternut-squash-soup-recipe/