This Protein-packed butternut squash soup is a comfort that has graced our family table for generations, the kind of dish my mother would prepare when the house needed warmth and healing. The sweet, nutty flavor of butternut squash brings back memories of cool autumn days and the joy of gathering around the kitchen, where laughter and love filled the air. Let’s dive into the heart of this nurturing recipe together.
Why Protein-packed butternut squash soup Belongs in Your Kitchen Story
Protein-packed butternut squash soup isn’t just food; it’s care, memory, and tradition woven together. Making it means carrying on the heritage of slow, loving cooking that nourishes more than just the body. Each pot of this soup holds a story, a connection to those who came before us. It calls for simple moments spent in the kitchen, sharing warmth and love with our families.
The Heartfelt Process Behind Protein-packed butternut squash soup
This recipe invites patience; each stir, each simmer is a quiet act of love. The gentle heat transforms the squash until it is soft and sweet, ready to become soup. Protein-packed butternut squash soup reveals its true character only when given the gift of time. When you take the time to prepare it, you’re making a small piece of history for your loved ones.
Gathering the Ingredients for This Recipe
To make this hearty soup, you will need a few simple ingredients that you can find in your kitchen or the local store. Here’s what you need:
- 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 Directions
Step 1: Preheat Oven and Prep Ingredients
Begin by preheating your oven to 425°F (220°C). As the oven warms up, take the cottage cheese out of the refrigerator and set it on the counter to allow it to come to room temperature.
Step 2: Prepare the Squash
Next, prepare your vegetables. Carefully peel the butternut squash, remove the seeds, and chop the flesh into uniform 1-inch cubes. If you’re substituting with other root vegetables, prepare them in the same way.
Step 3: Season the Vegetables
Transfer the cubed squash into a large Dutch oven. Drizzle one tablespoon of olive oil over the top, then sprinkle with one teaspoon of salt and a few grinds of fresh black pepper. Toss everything together until the squash is evenly coated.
Step 4: Add Aromatics
Create a small space in the center of the squash and nestle the half bulb of garlic, cut-side up, among the cubes. Scatter the fresh thyme sprigs over the top and finish by drizzling with the remaining tablespoon of olive oil.
Step 5: Roast Until Tender
Place the lid on the Dutch oven and transfer it to the preheated oven. Roast for 45 to 55 minutes. The squash is ready when it is very tender and can be easily pierced with a fork.
Step 6: Prepare for Blending
Carefully remove the hot pot from the oven. Discard the woody thyme sprigs. Once the garlic bulb is cool enough to handle, squeeze the soft, roasted garlic cloves out of their skins and into the pot with the squash.
Step 7: Blend to a Creamy Consistency
Add the beans, room-temperature cottage cheese, maple syrup, nutmeg, and cayenne to the pot. Pour in 3 cups of broth. Use an immersion blender to blend the mixture directly in the pot until it is completely smooth. If using a stand blender, carefully transfer the roasted squash, garlic, and all other ingredients into the blender and blend until smooth. Add more broth as needed to reach your desired consistency.
Step 8: Warm and Season to Taste
Return the Dutch oven to the stove over medium-low heat to gently re-warm the soup. Once it’s heated through, taste it and adjust the seasoning with additional salt and pepper if necessary.
Step 9: Garnish and Serve
Ladle the warm, creamy soup into bowls. Garnish with a sprinkle of toasted pepitas, a few fresh thyme leaves, and a final drizzle of olive oil. Serve immediately with slices of warm, crusty bread for dipping.
Serving Protein-packed butternut squash soup With Family Warmth
At our table, Protein-packed butternut squash soup is ladled generously, often with a hunk of bread for dipping, always with the unspoken rule that no one leaves the table hungry. Each bowl is filled with love, bringing us all together as we share stories and memories.
How to Keep This Masterpiece Restorative Tomorrow
Like all soulful dishes, Protein-packed butternut squash soup deepens as it rests. Store it gently in the fridge, and when you reheat it, it will greet you with the same care as when it was first made. As it warms, you’ll find the flavors have only grown, just like family bonds.
Quiet Tips & Tricks
Patience is the secret ingredient. Use a heavy pot to ensure even cooking. Stir slowly and let the herbs breathe into the broth. You’ll taste the love in every spoonful of Protein-packed butternut squash soup. The time you take shows in the warmth of every bite.
Discover More Heritage Recipes
Every recipe carries a piece of memory, care, and tradition. If you enjoyed this dish, you might also love the other comforting meals I’ve shared from my kitchen. Each one is crafted with the same patience and heart that have guided me for decades.
Heritage Variations
Every family has its touch. In ours, sometimes Protein-packed butternut squash soup is brightened with a squeeze of lemon, or we add extra garlic when a little healing was needed. Feel free to add your family’s twist to this recipe; each variation makes it more special.
Protein-packed Butternut Squash Soup
Ingredients
Method
- Preheat the oven to 425°F and let the cottage cheese reach room temperature.
- Peel, seed, and cut the butternut squash into 1-inch cubes.
- Transfer the squash to a large Dutch oven, drizzle with 1 tablespoon of olive oil, add 1 teaspoon of salt, and some freshly-ground black pepper. Toss until well coated.
- Add the half bulb of garlic in the center and scatter the thyme sprigs over the squash. Drizzle with the remaining tablespoon of oil.
- Cover and roast in the oven for 45 to 55 minutes, until the squash is very tender.
- Once out of the oven, discard thyme sprigs. When cool enough, squeeze roasted garlic cloves into the pot.
- Using an immersion blender, add the beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups of broth. Blend until smooth, adding more broth if needed. For a stand blender, transfer the mixture and blend similarly.
- Reheat the blended soup over medium-low heat, taste, and adjust seasoning with salt and pepper as needed.
- Ladle into bowls, garnish with toasted pepitas and fresh thyme leaves, and drizzle with olive oil. Serve with crusty bread.
Nutrition
Notes
Tried this recipe?
Let us know how it was!FAQs About Protein-packed butternut squash soup
What makes this butternut squash soup "protein-packed"?
A wonderful question! Instead of just relying on cream, this soup gets its richness and filling protein from ingredients like white beans, lentils, or even cottage cheese blended right in. It makes the soup extra satisfying and nourishing without changing the comforting flavor we love.
Can I make a vegan version that is still high in protein?
Of course, my dear. The soup adapts. To keep it vegan and protein-rich, use cooked white beans (like cannellini) or red lentils. The lentils will dissolve beautifully into the soup, making it thick and hearty. Blending in a bit of silken tofu is another wonderful secret for a creamy, protein-filled base.
What’s the easiest way to prepare a whole butternut squash?
Don't you worry, it's simpler than it looks. The safest way is to pierce the skin a few times with a fork, then microwave the whole squash for 3 to 5 minutes. This softens the skin just enough to make it much easier to peel and chop.
I don't have the exact spices listed. What should I use?
You use what your heart tells you! This is where you make the soup your own. Warm spices are always lovely with squash. A pinch of nutmeg, cinnamon, or even a little curry powder can be delicious. A few fresh sage leaves, if you have them, are also a perfect match.
Should I roast the squash or can I just boil it?
Roasting the squash first coaxes out all its natural sweetness, giving the soup a deeper, richer flavor. However, if you are short on time, simmering the cubed squash in the pot until it is tender will still create a beautiful, comforting soup. The most important ingredient is the love you put in.
What are some good toppings for this soup?
Toppings are the final flourish! For a bit of crunch, toasted pumpkin seeds (pepitas) are perfect. A swirl of coconut cream or a spoonful of plain Greek yogurt adds a lovely tang. And of course, some fresh parsley or thyme always makes the bowl look beautiful.
Does this soup freeze well with the added protein?
Yes, it freezes like a dream. Soups with beans or lentils are perfect for freezing. If you use dairy like cottage cheese or yogurt, the texture can sometimes change slightly upon reheating, but a quick stir or another blend will make it smooth and creamy again. It’s a wonderful meal to have waiting for you.
A Closing Note
As you prepare Protein-packed butternut squash soup, remember it is more than a recipe; it’s a gift. Cook it with care, and one day, you too will pass its comfort to those you love. Each pot of this soup carries memories of warmth, family, and the joy of togetherness. Share it, and let its healing powers speak in every spoonful.
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In our family, recipes aren’t just instructions they’re stories passed from one kitchen to another. If you’d like to gather around my table and discover more comforting dishes like this one, I’d love for you to join me on Facebook. That’s where I share more of the recipes that have warmed our home for generations.
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