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Protein-Packed Butternut Squash Soup

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A warm and creamy soup combining the sweetness of butternut squash with protein-rich cottage cheese and beans, making it a comforting and healthy choice.

Ingredients

Scale
  • 1 cup full-fat small-curd cottage cheese
  • 1 medium butternut squash (about 2 1/2 pounds) or 2 pounds pre-cut squash
  • 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 serving
  • Crusty bread, for serving

Instructions

  1. Preheat the oven to 425°F. Place the cottage cheese on the counter to start warming up.
  2. Peel and seed the squash and cut it into 1-inch cubes. Move to a large Dutch oven and drizzle with 1 tablespoon of olive oil, sprinkle with 1 teaspoon of salt, and add pepper. Toss to coat.
  3. Nestle the garlic half in the squash and scatter the thyme on top. Drizzle with the remaining oil and roast, covered, until the squash is very tender, about 45 to 55 minutes.
  4. Remove the pot from the oven and discard the thyme. Once cool, squeeze the garlic cloves into the pot.
  5. Add the beans, cottage cheese, maple syrup, nutmeg, and cayenne. Pour in 3 cups of broth and blend until smooth, adjusting the consistency as needed.
  6. Place the Dutch oven over medium-low heat to warm it up. Taste and adjust seasoning with salt and pepper if needed.
  7. Ladle soup into bowls, garnish with toasted pepitas and thyme leaves, and drizzle with oil. Serve with crusty bread.

Notes

Roast the squash until very tender for the best texture. Adjust cayenne based on heat preference. For a vegan version, swap the cottage cheese for a plant-based alternative.

Nutrition

Find it online: https://www.simplefamilydishes.com/protein-packed-butternut-squash-soup/