Protein-packed butternut squash soup is a comforting bowl of goodness that combines the creamy texture of cottage cheese with the natural sweetness of roasted butternut squash. This nutritious soup is not only delicious but also an excellent source of protein and vitamins, making it a perfect dish for lunch or dinner. With simple ingredients and an easy recipe, you can warm up your kitchen and delight your taste buds with this vibrant, hearty meal.
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
- Preheat the oven to 425°F (220°C). Place the cottage cheese on the counter to begin coming 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, 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.
- Remove the pot from the oven; discard thyme sprigs. Once 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 (720 mL) 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 garlic to the blender. Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups (720 mL) of the broth. Blend until smooth, adding more broth as needed to achieve 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 olive oil. Serve with crusty bread.
Prep Time: 15 minutes
Cook Time: 55 minutes
Total Time: 1 hour 10 minutes
Servings: 6
Nutrition Info (per serving): Approx. 250 calories, 10g protein, 10g fat, 30g carbohydrates.
How to serve
Serve the Protein-packed butternut squash soup warm in bowl garnished with toasted pepitas and fresh thyme leaves for an extra touch of flavor and presentation. A drizzle of high-quality extra-virgin olive oil adds richness. Pair it with crusty bread for the perfect dipped bite, making it a satisfying meal. This soup is also perfect for meal prep, as it stores well in the refrigerator and can be easily reheated throughout the week.
FAQs
1. Can I freeze Protein-packed butternut squash soup?
Yes, this soup freezes well! Let it cool completely before transferring to an airtight container. It can be stored in the freezer for up to 3 months.
2. What can I substitute for cottage cheese?
If you prefer, you can substitute cottage cheese with Greek yogurt or silken tofu for a dairy-free option while still maintaining a creamy texture.
3. How can I make this soup spicier?
To add more heat, you can increase the amount of cayenne pepper or include a diced jalapeño while roasting the squash for a flavorful kick.