Description
This protein-packed butternut squash soup is creamy, comforting, and filled with nourishing ingredients like white beans and cottage cheese. With hints of garlic, thyme, and maple, it’s both savory and slightly sweet—perfect for chilly days and hearty enough to be a meal on its own.
Ingredients
- 1 cup full-fat small-curd cottage cheese (Good Culture recommended)
- 1 medium butternut squash (about 2 1/2 pounds) or 2 pounds pre-cut squash (or 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
Instructions
1. Heat the oven to 425°F. Place the cottage cheese on the counter to come to room temperature.
2. Peel and seed the squash (or root vegetables) and cut into 1-inch cubes. Transfer to a large Dutch oven.
3. Drizzle with 1 tablespoon of oil, season with 1 teaspoon salt and several grinds of pepper, and toss to coat.
4. Nestle the garlic half in the center of the squash, touching the bottom of the pot. Add thyme sprigs on top and drizzle with the remaining 1 tablespoon oil.
5. Roast, covered, until the squash is very tender, about 45 to 55 minutes.
6. Remove from oven and discard thyme sprigs. Once cool enough, squeeze roasted garlic cloves into the pot.
7. Add white beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups of the broth.
8. Use an immersion blender to blend until smooth, adding more broth to reach desired consistency.
9. Alternatively, transfer everything to a stand blender and purée until smooth, then return to the Dutch oven.
10. Place the pot over medium-low heat and warm through. Adjust seasoning with salt and pepper to taste.
11. Ladle into bowls and top with toasted pepitas, thyme leaves, and a drizzle of olive oil. Serve with crusty bread.
Notes
For extra protein, use full-fat cottage cheese. Use pre-cut squash for convenience or substitute with carrots or sweet potatoes. This soup stores well in the fridge for up to 4 days and freezes beautifully for up to 2 months.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Roasting, Blending
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 9g
- Sodium: 620mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 39g
- Fiber: 7g
- Protein: 14g
- Cholesterol: 15mg