Why Make This Recipe
Protein-packed butternut squash soup is not just delicious; it also offers a healthy way to enjoy the comforting flavors of fall. This soup combines the natural sweetness of butternut squash with the added protein from cottage cheese and white beans, making it a satisfying choice for a meal. It’s easy to whip up and perfect for a cozy night in or serving to friends and family. Plus, it’s a great way to sneak in some veggies!
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. Let the cottage cheese sit on the counter to come to room temperature.
- Peel and seed the squash (and/or other root veggies) and cut them into 1-inch cubes. Put them in a large Dutch oven. Drizzle with 1 tablespoon of oil, season with 1 teaspoon of salt and a few grinds of pepper, and toss to coat.
- Nestle the garlic in the center of the squash, making sure it touches the pot’s bottom. Scatter the thyme sprigs on top and drizzle with the remaining tablespoon of oil. Roast, covered, until the squash is very tender, about 45 to 55 minutes.
- Once cooked, remove the pot from the oven and discard the thyme sprigs. When cool enough to handle, squeeze the roasted garlic cloves into the pot.
- For an immersion blender: Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of broth. Blend until smooth, adding more broth if needed to reach your desired consistency.
- For 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 broth. Blend until smooth, adding more broth if needed.
- Heat the Dutch oven over medium-low heat to warm the soup. Taste and adjust seasoning with salt and pepper as needed. Ladle into bowls and garnish with toasted pepitas, fresh thyme, and a drizzle of oil. Serve with crusty bread.
How to Serve Protein-Packed Butternut Squash Soup
Serve this soup hot in bowls, garnished with toasted pepitas and fresh thyme leaves. A drizzle of olive oil adds an extra touch. Pair it with some crusty bread for dipping and you have a comforting and nutritious meal.
How to Store Protein-Packed Butternut Squash Soup
You can store leftover soup in airtight containers in the refrigerator for up to 5 days. If you’d like to keep it for a longer time, freeze the soup in freezer-safe containers for up to 3 months. Just be sure to leave some space at the top of the container since the soup will expand when frozen.
Tips to Make Protein-Packed Butternut Squash Soup
- Make sure to roast the squash until it’s very tender for a smoother texture.
- If you want a spicier flavor, add more cayenne pepper to your taste.
- You can adjust the thickness of the soup by adding more or less broth.
Variation
Feel free to experiment with the ingredients! You can swap butternut squash for other vegetables like sweet potatoes or a mix of squash and carrots for a different flavor profile. Add a splash of coconut milk for creaminess or sprinkle in some curry powder for an intriguing twist.
FAQs
1. Can I use frozen butternut squash?
Yes, you can use frozen butternut squash. Just make sure to adjust the cooking time as it may need less time to become tender.
2. Is this soup vegan?
The recipe includes cottage cheese, which is not vegan. However, you can substitute the cottage cheese with a plant-based alternative to make it vegan.
3. How can I make this soup spicier?
You can add more cayenne pepper or include other spices like chili powder or smoked paprika to give it an extra kick.
Protein-Packed Butternut Squash Soup
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Total Time: 70 minutes
- Yield: 4 servings
- Category: Soup
- Method: Roasting and Blending
- Cuisine: American
- Diet: Vegetarian
Description
A delicious and healthy butternut squash soup packed with protein from cottage cheese and white beans, perfect for a cozy meal.
Ingredients
- 1 cup full-fat small-curd cottage cheese
- 1 medium butternut squash (about 2 1/2 pounds) or 2 pounds pre-cut squash
- 2 tablespoons extra-virgin olive oil, divided
- 1 1/2 teaspoons kosher salt, divided
- 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
Instructions
- Heat the oven to 425°F. Let the cottage cheese sit on the counter to come to room temperature.
- Peel and seed the squash (and/or other root veggies) and cut them into 1-inch cubes. Put them in a large Dutch oven. Drizzle with 1 tablespoon of oil, season with 1 teaspoon of salt and a few grinds of pepper, and toss to coat.
- Nestle the garlic in the center of the squash, making sure it touches the pot’s bottom. Scatter the thyme sprigs on top and drizzle with the remaining tablespoon of oil. Roast, covered, until the squash is very tender, about 45 to 55 minutes.
- Once cooked, remove the pot from the oven and discard the thyme sprigs. When cool enough to handle, squeeze the roasted garlic cloves into the pot.
- For an immersion blender: Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of broth. Blend until smooth, adding more broth if needed to reach your desired consistency.
- For 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 broth. Blend until smooth, adding more broth if needed.
- Heat the Dutch oven over medium-low heat to warm the soup. Taste and adjust seasoning with salt and pepper as needed.
- Ladle into bowls and garnish with toasted pepitas, fresh thyme, and a drizzle of oil. Serve with crusty bread.
Notes
Make sure to roast the squash until it’s very tender for a smoother texture. Adjust the thickness of the soup by adding more or less broth.