protein-packed butternut squash soup

If you’re looking for a cozy, comforting dish that warms you from the inside out, this protein-packed butternut squash soup is just what you need. Perfect for busy weeknights or family gatherings, this soup is easy to make and full of flavor. Not only does it nourish your body, but it also fills your home with delightful aromas that will have everyone gathering in the kitchen. So grab your favorite pot and let’s dive into this delicious recipe!

Why You’ll Love This Recipe

• Easy to Make: With just a few simple steps, you’ll have a flavorful soup simmering away in no time.
• Protein-Packed: The addition of cottage cheese and white beans makes this soup not just tasty, but also rich in protein!
• Family-Friendly: Kids and adults alike will love the creamy texture and sweet taste of butternut squash.
• Perfect for Meal Prep: Make a big batch and enjoy it throughout the week! It reheats beautifully.
• Versatile: This soup pairs wonderfully with crusty bread or can be enjoyed on its own as a light meal.

Ingredients You’ll Need

Let’s gather our ingredients! This recipe calls for simple, wholesome items that are likely already in your pantry or fridge. Here’s what you’ll need to create your protein-packed butternut squash soup:

• 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

Variations

The beauty of this protein-packed butternut squash soup is its flexibility! Feel free to experiment with different flavors and ingredients to suit your taste:

• Add some greens: Toss in a handful of spinach or kale right before blending to boost the nutrition.
• Spice it up: If you’re feeling adventurous, add a dash of curry powder or smoked paprika for an extra kick.
• Make it creamy: For an even creamier texture, swap out half of the broth with coconut milk.
• Change the beans: Use chickpeas instead of white beans for a different flavor profile.

How to Make protein-packed butternut squash soup

Step 1: Preheat the Oven

Start by heating your oven to 425°F. This step is essential because roasting the vegetables brings out their natural sweetness and deepens their flavor. While the oven heats up, let’s prepare our cottage cheese so it can reach room temperature—this helps it blend smoothly later on.

Step 2: Prepare the Squash

Peel and seed your butternut squash (and any other root veggies you want to include). Cut them into 1-inch cubes and place them in a large Dutch oven. Drizzle with one tablespoon of olive oil, sprinkle with one teaspoon of salt, and add some freshly-ground black pepper. Toss everything together until well-coated. This ensures each piece gets roasted evenly!

Step 3: Roast Until Tender

Nestle the garlic half into the center of the squash before adding thyme sprigs on top. Cover your pot and roast in the oven until the squash is very tender—around 45 to 55 minutes. The garlic will become sweet and caramelized during roasting; we’ll squeeze those lovely cloves into our soup later!

Step 4: Blend It All Together

Once roasted, remove the pot from the oven and discard those thyme sprigs. Allow everything to cool slightly before squeezing out the roasted garlic cloves into the pot. Now we’re ready to blend! If using an immersion blender, add in your white beans, cottage cheese, maple syrup, nutmeg, cayenne pepper, and three cups of broth. Blend until smooth! If using a stand blender instead, transfer everything carefully before blending.

Step 5: Rewarm & Serve

Place your Dutch oven back over medium-low heat to re-warm your soup. Taste it! Adjust seasoning with more salt and pepper if needed. When ready to serve, ladle into bowls and garnish with toasted pepitas and fresh thyme leaves along with a drizzle of olive oil. Pair it with some crusty bread for dipping—trust me; you won’t regret it! Enjoy every warm spoonful of this delightful protein-packed butternut squash soup!

Pro Tips for Making protein-packed butternut squash soup

Making a delicious and creamy butternut squash soup is easier than you think! Here are some helpful tips to ensure your soup turns out perfectly every time.

• Choose ripe squash: Look for a butternut squash that feels heavy for its size and has a matte skin. This indicates ripeness and will result in sweeter, richer flavors.
• Don’t rush the roasting: Roasting the squash enhances its natural sweetness and adds depth to the flavor. Allow it to roast until tender for the best outcome.
• Adjust the consistency: Feel free to tweak the amount of broth based on how thick or thin you like your soup. Adding more broth will give you a lighter soup, while using less will create a hearty texture.
• Taste as you go: Once blended, take a moment to taste your soup before serving. You might want to adjust the seasoning with more salt, pepper, or even an extra drizzle of maple syrup for added sweetness.
• Make it ahead of time: This soup actually tastes even better the next day! Make a big batch for meal prep and enjoy it throughout the week.

How to Serve protein-packed butternut squash soup

Serving your protein-packed butternut squash soup can be just as enjoyable as making it! Here are some creative ideas to present this comforting dish beautifully.

Garnishes

• Toasted pepitas: These crunchy pumpkin seeds add a delightful texture and nutty flavor that contrasts beautifully with the creamy soup.
• Fresh thyme leaves: A sprinkle of fresh thyme not only looks beautiful but also enhances the herbal notes in the soup.
• Drizzle of olive oil: Just a touch of good quality extra-virgin olive oil on top can elevate the flavors and provide a lovely sheen.

Side Dishes

• Crusty bread: A warm, crusty baguette or sourdough loaf is perfect for dipping into your cozy soup. The combination is simply irresistible!
• Green salad: A light mixed greens salad with lemon vinaigrette offers a refreshing contrast to the richness of the soup, balancing out your meal.
• Roasted vegetables: Pairing your soup with seasonal roasted veggies like Brussels sprouts or carrots can add an extra layer of flavor and nutrients.
• Quinoa or rice: A side of fluffy quinoa or rice makes this meal even heartier while providing additional protein – perfect for those who want a filling dinner!

With these tips and serving suggestions, you’ll be ready to share your delicious protein-packed butternut squash soup with family and friends. Enjoy every spoonful!

Make Ahead and Storage

This protein-packed butternut squash soup is perfect for meal prep. It not only holds up beautifully in the fridge but also tastes even better the next day as the flavors meld together. Here’s how to store and enjoy it later!

Storing Leftovers

• Transfer any leftover soup into an airtight container.
• Allow the soup to cool completely before sealing.
• Store in the refrigerator for up to 5 days.

Freezing

• Let the soup cool completely before freezing.
• Pour it into freezer-safe containers, leaving some space at the top for expansion.
• Freeze for up to 3 months. For easier thawing, consider portioning it out into single servings.

Reheating

• Thaw frozen soup overnight in the refrigerator before reheating.
• Reheat on the stove over medium heat, stirring occasionally until warmed through.
• If reheating from frozen, you can use a microwave-safe bowl; heat in 30-second intervals, stirring between each interval until hot.

FAQs

Here are some commonly asked questions about this delicious soup!

Can I make protein-packed butternut squash soup without cottage cheese?

Absolutely! You can substitute cottage cheese with silken tofu for a similar creamy texture or use a plant-based yogurt for a dairy-free option.

How can I enhance my protein-packed butternut squash soup?

To boost the protein content further, consider adding cooked quinoa or lentils while blending. This will add not only more protein but also extra texture and heartiness to your soup.

What can I serve with protein-packed butternut squash soup?

Crusty bread pairs wonderfully with this soup, and you could also serve a light salad or roasted veggies for a complete meal.

Can I adjust the spiciness of protein-packed butternut squash soup?

Yes! Feel free to omit or reduce the cayenne pepper based on your spice preference. You could also add a pinch of smoked paprika for a different flavor profile without heat.

How do I store leftovers of protein-packed butternut squash soup?

Store leftovers in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze portions in freezer-safe containers for up to 3 months.

Final Thoughts

I hope you enjoy making this cozy and nutritious protein-packed butternut squash soup as much as I do! It’s not just filling; it’s brimming with goodness that warms both body and soul. Whether you’re enjoying it on a crisp fall evening or prepping meals for the week ahead, this recipe is sure to become a favorite. Happy cooking!