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Protein-Packed Butternut Squash Soup

A creamy, protein-rich butternut squash soup that's perfect for chilly evenings. With roasted squash, garlic, and spices, it's a warm hug in a bowl.
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Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes
Servings: 6 servings
Course: Appetizer, Dinner, Soup
Cuisine: American
Calories: 300
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 1 cup full-fat small-curd cottage cheese Adds a creamy texture and delicious protein to the soup.
  • 1 medium butternut squash (about 2 1/2 pounds) or 2 pounds pre-cut squash Sweet, nutty flavor and a gorgeous color.
  • 2 tablespoons extra-virgin olive oil, divided For roasting and drizzling.
  • 1.5 teaspoons kosher salt, divided Essential for seasoning.
  • 1/2 bulb garlic (bottom half only) Roasted for sweetness.
  • 4 sprigs fresh thyme, plus leaves for garnish Fragrant herb.
  • 1 can (15-ounce) white beans, drained and rinsed Packs in protein.
  • 2 tablespoons pure maple syrup Adds a touch of sweetness.
  • 1/4 teaspoon ground nutmeg Adds depth and coziness.
  • pinch cayenne pepper A little kick.
  • 1 (32-ounce) box low-sodium vegetable broth (4 cups), divided The base for the soup.
  • Toasted pepitas, for serving For garnish.
  • Crusty bread, for serving For dipping.

Method
 

Preparation
  1. Preheat the oven to 425°F. Let the cottage cheese come to room temperature.
  2. Peel and seed the squash (and/or other root veggies) and cut them into 1-inch cubes. Place in a large Dutch oven.
Roasting
  1. Drizzle the squash with 1 tablespoon olive oil, sprinkle with 1 teaspoon kosher salt and black pepper. Toss to coat.
  2. Nestle the garlic half in the center of the squash and scatter thyme on top. Drizzle with another tablespoon of olive oil and roast for 45 to 55 minutes.
Blending
  1. After roasting, let the pot cool slightly. Squeeze the roasted garlic into the mix.
  2. Using an immersion blender or stand blender, add beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups of broth, and blend until smooth.
Serving
  1. Pour the blended soup back into the Dutch oven over medium-low heat. Adjust seasoning if needed.
  2. Ladle into bowls, garnish with toasted pepitas and thyme leaves, and drizzle with olive oil. Serve with crusty bread.

Notes

Fresh ingredients make a big difference. Adjust the soup's thickness by adding more broth as desired.