Protein-Packed Butternut Squash Soup

The first chilly evening of fall ushers in cravings for warm, comforting soups. There’s something magical about a bowl of creamy butternut squash soup that evokes cozy memories. Growing up, I remember eagerly awaiting the arrival of the first butternut squash from the local farmer’s market. My grandmother would transform that golden gem into a hearty soup, rich in flavor and nutrition.

This protein-packed butternut squash soup is a celebration of those memories, combining fresh ingredients that pack a wholesome punch. The creamy texture of the cottage cheese alongside the sweetness of roasted butternut squash creates an inviting dish perfect for any dinner table. Cooking this soup transports me back to those crisp autumn days, reminding me that food can nourish both the body and soul.

As the days grow shorter, the warmth from butternut squash soup becomes an essential comfort. It’s a splendid choice for both weeknight meals and those special occasions. Crafting this dish lets you indulge in flavors while fueling your body. Let’s dive into this protein-packed butternut squash soup that will surely warm your heart and satisfy your taste buds.

Protein-Packed Butternut Squash Soup

Fundamentals

This protein-packed butternut squash soup revolves around simple yet satisfying ingredients. The star of the show is, of course, the butternut squash. Not only do you get a delicious flavor, but you also benefit from its natural sweetness. Packed with vitamins and minerals, butternut squash serves as a nutritional powerhouse.

Cottage cheese lends a smooth creaminess to the soup without the need for heavy cream. The addition of white beans increases the protein content, making this dish not only hearty but also nourishing. Together, these ingredients create a comforting soup that nourishes the body while still being indulgent.

Preparation/Setup

Start with choosing your butternut squash. If you’re pressed for time, pre-cut squash can save on preparation. Otherwise, a medium-sized squash will provide that fresh, home-cooked taste. Once you have your squash, peel, seed, and cut it into 1-inch cubes.

Prepping the rest of your ingredients is straightforward. Gather a bulb of garlic, a few sprigs of fresh thyme, olive oil, and seasonings like kosher salt and black pepper. Gathering everything ahead of time allows you to focus on the cooking process without any distractions.

Ingredients

Here’s what you’ll need to make this protein-packed butternut squash soup:

• 1 cup full-fat small-curd cottage cheese (Good Culture recommended)
• 1 medium butternut squash, about 2 1/2 pounds, peeled and cut into 1-inch cubes
• 2 tablespoons extra-virgin olive oil, divided
• 1 1/2 teaspoons kosher salt, divided
• 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 garnish
• Crusty bread, for serving

Directions

Begin by preheating your oven to 425°F. Place your cottage cheese on the counter to allow it to come to room temperature. In a large Dutch oven, combine the butternut squash cubes with 1 tablespoon of olive oil, 1 teaspoon of kosher salt, and a few grinds of black pepper. Toss everything together until the squash is well-coated.

Create a cozy spot in the center of the squash for the garlic bulb. Nestle it in so it’s touching the bottom of the pot, then scatter your thyme sprigs on top. Drizzle the remaining tablespoon of olive oil over everything before covering the pot and roasting it in the oven. Allow it to roast for 45 to 55 minutes, or until the squash is tender.

Once roasted, remove the pot from the oven and discard the thyme sprigs. Let it cool slightly, then squeeze the roasted garlic cloves into the pot. At this stage, if you’re using an immersion blender, add the white beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of vegetable broth and blend until smooth.

If you’re using a stand blender, carefully transfer the squash and garlic mixture to the blender. Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne before adding 3 cups of broth. Blend until you reach a creamy consistency, adding more broth if necessary.

Return the blended soup to the Dutch oven and rewarm over medium-low heat. Adjust seasoning with salt and pepper to your liking. Ladle the soup into bowls, garnish with toasted pepitas and fresh thyme leaves, then finish with a drizzle of olive oil. It pairs beautifully with crusty bread.

More Flavorful Variations

Technique

Achieving the perfect creamy texture in your protein-packed butternut squash soup really hinges on the blending technique. If using an immersion blender, ensure that you blend thoroughly while scooping from the bottom to encompass all the flavors. For stand blenders, allow the contents to cool before blending to prevent steam buildup, which can lead to messy spills.

Don’t be afraid to adjust the consistency of your soup. You can add more vegetable broth for a thinner texture or serve it up as is for a more robust experience. The roasting process also enhances the natural sweetness of the vegetables, giving you a rich base to work with for lively flavors.

Tips/Tricks

Incorporating aromatics can elevate your dish even more. Consider adding a chopped onion or shallot when roasting the squash to introduce another layer of flavor. You can also strengthen the earthy tones with additional herbs like sage or rosemary.

Remember, some spices can really make a difference. Experiment with adding cinnamon, coriander, or even a splash of apple cider vinegar for tanginess. Each addition will marry beautifully with the natural sweetness of the butternut squash, creating a delicious harmony in every spoonful.

Perfecting Your Results

Perfecting Results

Texture is key in achieving the ultimate butternut squash soup experience. If you desire a more velvety feel, do not skimp on blending time. A longer blend ensures every ingredient melds together beautifully. Additionally, adjusting the temperature while rewarming can prevent curdling of the cottage cheese.

For those who love a spicy kick, tossing in a few red pepper flakes can heighten the flavor profile. Gradually adjust spices as per your taste. Remember, you can always add but never take away!

Troubleshooting Variations

If your soup tastes flat, consider seasoning adjustments. Sometimes a touch more salt or a splash of acid can brighten up flavors. For a thicker soup, you could reduce the amount of broth or simmer it uncovered for a bit longer to meld flavors.

Don’t hesitate to play with the vegetable base. Mixing squash varieties, adding carrots or sweet potatoes, or even incorporating roasted cauliflower can yield exciting results. Each variation brings a different nuance, making every pot of soup a delightful surprise.

Serving and Presentation

Serving/Presentation

Serving your protein-packed butternut squash soup is an opportunity to get creative. Ladle the soup into warm bowls to enhance the experience. Garnish each bowl with a sprinkling of toasted pepitas, offering both a crunch and a pop of color.

A drizzle of olive oil over the top adds a glossy finish and enhances its visual appeal. Fresh thyme leaves as a garnish not only look inviting but also tie back to the main ingredients, reinforcing those delicious herbal notes.

Pairings/Storage

This protein-packed butternut squash soup complements a variety of bread options. Pair it with crusty sourdough, baguettes, or even a warm, soft roll. Each bite enhances the soup’s warmth, creating a balanced meal that satisfies.

To store leftovers, allow the soup to cool completely before transferring it to airtight containers. The soup keeps well in the refrigerator for up to five days. You can also freeze it for future meals—just ensure to leave space in the container since liquids expand when frozen.

Conclusion

Warming your kitchen with the delightful aroma of protein-packed butternut squash soup creates both a feast for the senses and a healthy meal. This comforting dish balances rich flavors and satisfying protein, making it a wonderful addition to any dining occasion. As the weather cools, immerse yourself in this cozy recipe that not only warms your body but brings back cherished memories. Through thoughtful preparation and simple ingredients, this recipe will become a seasonal favorite, nourishing both your family and your tradition.

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