Protein-packed butternut squash soup

Imagine coming home on a chilly evening, the gentle aroma of roasting butternut squash mingling with the savory scent of garlic wafting through your kitchen. It’s an inviting scene that promises warmth and comfort, especially knowing that this delicious blend packs a whopping 10 grams of protein per serving thanks to the addition of beans and cottage cheese. This protein-packed butternut squash soup isn’t just a treat for your taste buds; it’s also a nutritious meal that encourages cozy family dinners as the colder months approach. Are you ready to stir up some deliciousness?

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Why This Protein-Packed Butternut Squash Soup Never Fails

Let’s chat about why this soup is a staple in my kitchen. First off, the flavor profile is an absolute winner—sweet butternut squash is perfectly complemented by the nuttiness of garlic and the fresh essence of thyme. Moreover, it’s incredibly versatile; you can serve it as a bold appetizer or a hearty main dish. With just a handful of ingredients and a simple method, you can impress friends and family without breaking a sweat. So, gather your ingredients and let’s create some magic.

The Essentials

Here’s what you’ll need to whip up this delightful 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

Let’s Cook

Ready to dive in? Follow these steps to bring this soup to life:

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, ensuring it touches the bottom of the pot. Scatter the thyme sprigs on top and drizzle with the remaining 1 tablespoon oil. Roast, covered, until the squash is very tender, 45 to 55 minutes.
4. Remove the pot from the oven; discard the 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 the 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.

Nutrition Breakdown

This recipe yields about six servings, each portion packed with nutrition to keep you fueled. Here’s how it breaks down: approximately 250 calories, 10 grams of protein, 30 grams of carbohydrates, 9 grams of fat, and 5 grams of fiber. It’s a hearty meal that nourishes your body and warms your soul, making it an ideal choice for any dinner table.

Perfect Pairings

Serving this scrumptious soup? Pair it up with a simple side salad of mixed greens, dressed in a light vinaigrette, to balance the richness. Or, slice up some deep, crusty bread that’s perfect for dipping and savoring every spoonful. This soup shines brightest in fall and winter months when the chill in the air calls for comforting dishes.

How to Store It Right

Got leftovers? No problem! Store the soup in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months. To reheat, simply warm it up in a pot over medium heat, adding a splash of broth if needed to bring back its creamy texture. For freshness, store any garnishes separately until serving.

Pro Tips

1. For an extra creamy soup, blend in a bit of heavy cream or a dollop of crème fraîche before serving.
2. Experiment with your choice of beans—cannellini, navy, or chickpeas would all work beautifully.
3. If you like a bit more heat, feel free to add a dash of chili powder or smoked paprika before roasting.
4. For an herby kick, switch out thyme for rosemary or sage depending on your preference.
5. Don’t toss out those leftover pumpkin seeds—toast them up for a crunchy garnish or toss them in a salad.

Flavor Experiments

Want to jazz it up? Here are a few flavor variations:

• Seasonal Twist: Try adding some roasted apples or pears for a hint of sweetness that pairs perfectly with the squash.
• Gourmet Touch: Swirl in some truffle oil right before serving for a luxurious finish.
• Playful Variation: Toss in some crispy bacon bits or chorizo for a fun, hearty twist that children will love.

Learn from My Mistakes

Avoid the following common errors to ensure your soup turns out perfect:

1. Skipping the roasting step: Roasting brings out the sweetness of the squash. Don’t try to rush this.
2. Using cold cottage cheese: Letting it come to room temperature enhances blending and avoids clumps in the soup.
3. Over-roasting the garlic: Garlic can turn bitter if burned; keep an eye on it during roasting.
4. Ignoring seasoning at the end: Always taste and adjust with salt and pepper to highlight the flavors properly.
5. Not blending enough: If your soup isn’t smooth enough, it can feel more like a mash. Blend until you reach a velvety consistency.

What to Do with Leftovers

Got extra soup? Here are a couple of fun ideas:

1. Turn it into a pasta sauce: Give it a whirl with some cooked pasta for a creamy, indulgent dish.
2. Make a casserole: Layer it with some cooked grains and cheese in a baking dish, top with breadcrumbs, and bake until golden.
3. Soup-stuffed baked potatoes: Add a dollop of this soup to baked potatoes for a quick and filling lunch idea.

Curious Cooks Ask

Can I make this soup in advance? Absolutely! It keeps well in the fridge for a few days and can also be frozen for longer storage.

What can I use instead of cottage cheese? You can substitute ricotta or even a vegan cream cheese if you’re looking for a dairy-free option.

Can I add other vegetables? Sure! Feel free to mix in carrots, sweet potatoes, or parsnips for more flavors and textures.

Is this soup suitable for meal prep? Definitely! It reheats beautifully and is a great option for planned meals throughout the week.