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protein-packed butternut squash soup Recipe

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

4.9 from 26 reviews

This protein-packed butternut squash soup combines the natural sweetness of roasted butternut squash and white beans with creamy cottage cheese for a rich, nutritious, and comforting meal. Infused with fresh thyme, garlic, and a touch of warming spices like nutmeg and cayenne, this soup is smooth, flavorful, and perfect for fall or any time you crave a hearty bowl. It’s finished with crunchy toasted pepitas and served with crusty bread to make a satisfying lunch or dinner.

Ingredients

Scale

Squash and Roasting

  • 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
  • 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, to taste

Soup Base

  • 1 cup full-fat small-curd cottage cheese (Good Culture recommended)
  • 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

Garnish and Serving

  • Toasted pepitas, for serving
  • Fresh thyme leaves, for garnish
  • Crusty bread, for serving

Instructions

  1. Prepare the squash and cottage cheese: Heat the oven to 425°F. Set the cottage cheese out at room temperature to take the chill off.
  2. Cube and season the squash: Peel and seed the butternut squash or other root vegetables and cut into 1-inch cubes. Place cubes in a large Dutch oven. Drizzle with 1 tablespoon olive oil, season with 1 teaspoon kosher salt and several grinds of black pepper, then toss to coat evenly.
  3. Add garlic and thyme, then roast: Nestle the bottom half of the garlic bulb into the center of the squash mixture, making sure it touches the bottom of the pot. Scatter the thyme sprigs on top, drizzle with the remaining 1 tablespoon oil, and cover. Roast in the oven for 45 to 55 minutes until the squash is very tender.
  4. Prepare for blending: Remove the pot from the oven. Discard thyme sprigs. When cool enough to handle, remove the roasted garlic bulb and gently squeeze the softened cloves into the pot.
  5. Blend the soup: If using an immersion blender, add the drained white beans, cottage cheese, maple syrup, nutmeg, and cayenne pepper to the pot. Pour in 3 cups of vegetable broth and blend until smooth, adding more broth if needed for desired consistency. If using a stand blender, transfer the roasted squash and garlic to the blender, then add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Add 3 cups broth and blend until smooth, adding more broth as needed.
  6. Reheat and season: Return the blended soup to the Dutch oven over medium-low heat to gently rewarm. Taste and adjust seasoning with additional salt and black pepper as needed.
  7. Serve and garnish: Ladle the soup into bowls. Garnish with toasted pepitas, fresh thyme leaves, and a drizzle of olive oil. Serve alongside crusty bread for a complete meal.

Notes

  • For easier prep, use pre-cut butternut squash or a mix of your favorite root vegetables like carrots and sweet potatoes.
  • Full-fat small-curd cottage cheese adds creaminess and protein; avoid low-fat or no-fat versions for best texture.
  • Maple syrup balances the savory and brings a subtle sweetness that complements the squash.
  • Use low-sodium vegetable broth to better control salt levels in the soup.
  • If you don’t have fresh thyme, 1 teaspoon dried thyme can be substituted.
  • For a vegan version, substitute cottage cheese with silken tofu or cashew cream.
  • To toast pepitas, dry toast in a skillet over medium heat until fragrant and lightly browned, about 3-5 minutes.
  • 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, roasted squash soup, healthy fall soup, creamy squash soup, cottage cheese soup, vegetable soup, wholesome soup

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