Protein-packed butternut squash soup

There’s something undeniably magical about cozying up with a warm bowl of soup on a crisp autumn day. This Protein-packed butternut squash soup not only nourishes the body with a generous 18 grams of protein per serving, but it also fills your kitchen with the enchanting aroma of roasted garlic and fresh thyme. Imagine a velvety, golden liquid that warms your soul while providing all the health benefits you crave. Ready to dive in?

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Why This Protein-packed Butternut Squash Soup is a Must-Try

Let’s be honest: soups can often feel like an afterthought for meals, especially when they’re thin and lacking in substance. Not this one! This delightful butternut squash soup is a complete game-changer, elevating your weekly meal plan with its rich taste and texture. It’ll impress your family and guests as a satisfying main dish or a supportive sidekick to a fall feast. Plus, it’s easy enough to whip up even on the busiest of weekdays, proving once and for all that comfort food can also be wholesome and filling.

The Essentials

• 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

Step-by-Step Method

1. Heat the oven to 425°F. Place the cottage cheese on the counter so it can start to come to room temperature.
2. 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.
3. Nestle the garlic half into the center of the squash, making sure 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.
4. Remove the pot from the oven; discard thyme sprigs. When cool enough to handle, remove the roasted garlic bulb and carefully squeeze the cloves into the pot.
5. 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 as needed to reach your desired consistency.
6. 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 as needed to reach your desired consistency.
7. 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 oil. Serve with crusty bread.

Expert Tip: Make sure your garlic is nestled well — this will help it roast tenderly and infuse the squash with a wonderful flavor.

Healthy Reasons to Love This

This soup offers a wealth of nutrition to keep both your palate and body happy. Each serving contains approximately 300 calories, 18 grams of protein, 35 grams of carbohydrates, 12 grams of fat, and 5 grams of fiber. That’s more protein than many other soups — making this a filling option that provides energy without excessive calories. Not only do the beans and cottage cheese contribute protein, but the butternut squash also brings a hefty dose of vitamins A and C, enhancing your immune system and skin health.

How to Serve It Best

Serving this butternut squash soup is where you can really let your creativity soar! A simple ladle into a warm bowl sets the stage, but don’t forget the finishing touches. Drizzling a touch of extra virgin olive oil over the top adds a polished look, and garnishing with toasted pepitas provides a pleasing crunch. Pair it with a thick slice of crusty bread for dipping, and you have a meal that’s not only quick but feels like a warm hug. It’s perfect for autumn family dinners or even as a vibrant addition to your Thanksgiving table.

Smart Reheat Tricks

To store this delicious soup, let it cool completely before transferring to airtight containers. In the fridge, it will last about 5 days, and you can freeze it for up to 3 months for longer storage. When you’re ready to enjoy it again, thaw it overnight in the fridge or defrost in the microwave. For reheating, gently warm it on the stove over medium-low heat, stirring occasionally, until hot. A splash of broth or a splash of water can help achieve your desired consistency if it thickens too much.

Expert Tips

• Consistency Control: If you prefer a creamier soup, add more cottage cheese or blend longer.
• Roasting Time: Keep an eye on the squash during roasting; different ovens may vary slightly, so an extra 5 minutes can make a difference.
• Flavor Experimentation: Throw in some dried herbs like sage or rosemary for an exciting twist.
• Presentation: Use a swirl of cream or yogurt to decorate the top of the soup, adding both beauty and flavor.
• Crusty Bread: Try a herb-infused focaccia or sourdough for a delightful pairing.

Flavor Experiments

1. Seasonal Twist: Add a sprinkle of cinnamon or pumpkin pie spice to mirror those classic fall flavors.
2. Gourmet Boost: Swap in truffle oil instead of olive oil for a luxurious take that will impress your guests.
3. Playful Variation: Toss in a handful of spinach or kale towards the end for a sneaky way to add greens and nutrients without sacrificing flavor.

Learn from My Mistakes

1. Mistake: Under-roasting the squash can lead to a bland soup. Fix: Ensure the squash is fork-tender before blending.
2. Mistake: Using low-quality garlic can produce bitter notes. Fix: Opt for organic garlic bulbs to avoid unpleasant flavors.
3. Mistake: Not seasoning enough can make the soup taste one-dimensional. Fix: Always taste and adjust seasoning after blending.
4. Mistake: Ignoring the garnishes can make the dish look less appealing. Fix: Always spruce it up with fresh herbs, nuts, or seeds!
5. Mistake: Over-blending may result in a gluey texture. Fix: Blend just enough to create a smooth soup, leaving some texture if preferred.

What to Do with Leftovers

1. Take It to Work: Use the soup as a hearty lunch or a warm snack in thermos containers.
2. Saucy Delight: Blend it into a sauce for pasta, adding a unique creamy touch to your favorite noodles.
3. Savory Smoothies: Add a splash of this soup into smoothies for a savory twist that packs in nutrients and protein.

Quick Questions

Can I make this soup vegan? Absolutely! Substitute the cottage cheese with a plant-based alternative, and remember to check the broth for animal products.

How can I make this soup spicier? For a spicy kick, add diced jalapeños while roasting the squash or toss in a dash of hot sauce during blending.

What can I do if my soup is too thick? Simply stir in more vegetable broth or water until you reach your desired consistency; keep adjusting until it feels just right!

Can I freeze the soup? Yes, this soup freezes beautifully! Just make sure to allow it to cool completely before transferring it to containers for storage.

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There you have it! A reliable, delicious, and protein-packed butternut squash soup that will warm your kitchen and your heart. What are you waiting for? Grab those ingredients and make some magic happen!