Protein-packed butternut squash soup

Why Make This Recipe

This protein-packed butternut squash soup is not only creamy and delicious but also nourishing. It’s perfect for a cozy fall or winter meal. Combining the sweetness of butternut squash with the heartiness of white beans and cottage cheese makes this soup a filling option that warms you from the inside out. Plus, it’s easy to make and can be enjoyed on its own or with some crusty bread for dipping.

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. Preheat the oven to 425°F.
2. Allow the cottage cheese to come to room temperature by placing it on the counter.
3. Peel and seed the butternut squash (or other root vegetables) and cut them into 1-inch cubes. Transfer the cubes to a large Dutch oven.
4. Drizzle 1 tablespoon of olive oil over the squash. Season with 1 teaspoon of salt and several grinds of black pepper. Toss to coat the squash evenly.
5. Nestle the garlic half into the center of the squash. Scatter the thyme sprigs on top and drizzle with the remaining tablespoon of olive oil. Cover and roast until the squash is tender, about 45 to 55 minutes.
6. Once roasted, remove the pot from the oven. Discard the thyme sprigs. When cool enough to touch, squeeze the roasted garlic cloves into the pot.
7. 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 for desired consistency.
8. 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 the broth. Blend until smooth, adding more broth for desired consistency.
9. Re-warm the soup in the Dutch oven over medium-low heat. Taste and add any extra salt or pepper if needed.
10. Ladle the soup into bowls and garnish with toasted pepitas, fresh thyme leaves, and a drizzle of olive oil. Serve with crusty bread.

How to Serve Protein-Packed Butternut Squash Soup

Serve the soup warm in bowls, topped with toasted pepitas and fresh thyme leaves. Drizzle a little extra olive oil on top for added flavor and richness. Pair it with slices of crusty bread for a complete meal or a satisfying appetizer.

How to Store Protein-Packed Butternut Squash Soup

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm the soup on the stove over medium heat, adding a splash of vegetable broth if it thickens too much. This soup can also be frozen for up to 3 months. When ready to enjoy, thaw in the refrigerator overnight and reheat.

Tips to Make Protein-Packed Butternut Squash Soup

• Make sure to roast the squash until it is very tender; this enhances the flavor and creaminess of the soup.
• If you prefer a thicker soup, use less broth when blending.
• Feel free to adjust the seasonings according to your taste. You can add more cayenne for extra heat or skip the maple syrup for a savory version.

Variation

For a twist, consider adding carrots or sweet potatoes along with the butternut squash. You can also experiment with different herbs, such as sage or rosemary, to create unique flavor profiles.

FAQs

Can I use non-fat cottage cheese?
Yes, you can use non-fat cottage cheese, but the soup may not be as creamy.

Is it okay to use frozen squash?
Absolutely! Frozen butternut squash works well in this recipe. Just ensure it’s thawed before roasting.

Can I make this soup vegan?
Yes, you can substitute the cottage cheese with silken tofu or a plant-based cream to keep it dairy-free while still adding protein.

Protein-packed butternut squash soup

A creamy, wholesome, and satisfying butternut squash soup fortified with lentils for an extra boost of plant-based protein, perfect for a nutritious meal.

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Prep Time 20 minutes mins

Cook Time 40 minutes mins

Total Time 1 hour hr

Servings: 4 people

Calories: 350

Ingredients Equipment Method Notes

Ingredients

  

Main Ingredients

• 1 medium butternut squash approx. 2 lbs, peeled, seeded, and cubed
• 1 tbsp olive oil
• 1 medium onion chopped
• 2 cloves garlic minced
• 1 tsp ground cumin
• 0.5 tsp curry powder
• 4 cups vegetable broth
• 0.5 cup red lentils rinsed
• 0.5 cup full-fat coconut milk
• Salt and black pepper to taste

Equipment

• Baking sheet
• Large pot or Dutch oven
• Blender (immersion or regular)

Method

 

Preparation

1. Preheat oven to 400°F (200°C). Toss cubed squash with 1 tablespoon of olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender.
2. In a large pot, heat the remaining olive oil over medium heat. Add chopped onion and cook until softened, about 5 minutes. Stir in minced garlic, cumin, and curry powder, cooking for another minute until fragrant.
3. Add the roasted butternut squash, vegetable broth, and rinsed red lentils to the pot. Bring to a simmer, then reduce heat, cover, and cook for 15-20 minutes, or until lentils are tender.
4. Carefully transfer the soup to a blender or use an immersion blender and blend until smooth and creamy. Stir in the coconut milk, then adjust seasoning with salt and pepper as needed. Serve hot.

Notes

For an extra layer of flavor and texture, garnish with toasted pumpkin seeds or a swirl of dairy-free cream.