Protein-Packed Butternut Squash Soup | Grace Elkus

Butternut squash soup is a delightful and warming dish that shines during the fall and winter months. With its creamy texture and subtly sweet flavor, this recipe is a perfect way to showcase butternut squash’s natural goodness. Not only is it simple to prepare, but it also combines wholesome ingredients like cottage cheese and white beans for added protein, making it a filling, nutritious option for any meal.

Why You’ll Love Butternut Squash Soup

• Nourishing and Healthy: Packed with vitamins, minerals, and protein, this soup supports a well-rounded diet and is a great option for family meals.
• Comforting and Cozy: The creamy texture and savory flavors make each spoonful feel like a warm hug, perfect for chilly days.
• Easy to Make: With straightforward steps and minimal prep, this recipe is beginner-friendly, ensuring success for even the most novice cooks.
• Versatile Ingredients: Feel free to customize it based on what you have on hand, whether you want to add other root vegetables or adjust the spices.
• Great for Meal Prep: This soup stores well and can be made ahead of time, making it a wonderful choice for busy weeknights.

Recipe Overview

• Prep Time: 15 minutes
• Cook Time: 1 hour
• Total Time: 1 hour 15 minutes
• Servings: 6
• Difficulty Level: Easy

Ingredients You’ll Need for Butternut Squash Soup

• 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

How to Make Butternut Squash Soup

1. Preheat the Oven: Heat the oven to 425°F. Let the cottage cheese sit at room temperature while you prepare the vegetables.

2. Prepare the Squash: Peel and seed the butternut squash (and any other root vegetables you’re using), cutting them into 1-inch cubes. Place the cubes in a large Dutch oven.

3. Season the Veggies: Drizzle the squash with 1 tablespoon of olive oil. Sprinkle with 1 teaspoon of salt and several grinds of black pepper. Toss to coat the squash evenly.

4. Add Aromatics: Nestle the half bulb of garlic into the center of the squash. Scatter the thyme sprigs on top and drizzle with the remaining tablespoon of olive oil.

5. Roast the Squash: Cover the pot and roast in the oven until the squash is very tender, about 45 to 55 minutes. Check doneness by piercing the squash with a fork.

6. Combine Ingredients: Once cooked, remove the pot from the oven. Discard the thyme sprigs and allow the garlic bulb to cool until it’s safe to handle. Squeeze the roasted garlic cloves into the pot.

7. Blend the Soup: If using an immersion blender, add the white beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups of vegetable broth directly to the pot. Blend until smooth, adding more broth as needed for desired consistency.
   If using a stand blender, carefully transfer the squash and garlic to the blender, then add the white beans, cottage cheese, maple syrup, nutmeg, cayenne, and 3 cups of broth. Blend until smooth, adjusting with additional broth as needed.

8. Reheat: Place the Dutch oven over medium-low heat to warm the blended soup. Taste and adjust seasoning with more salt and pepper as necessary.

9. Serve: Ladle the soup into bowls and garnish with toasted pepitas, fresh thyme leaves, and a drizzle of olive oil. Serve with crusty bread for dipping.

Tips for Success

• Choosing Squash: Select a squash that feels heavy for its size with smooth skin. Store at room temperature until ready to use.
• Blending: Ensure your blender does not overfill to avoid splattering. If using a stand blender, allow the soup to cool slightly before blending if the pot is very hot.
• Texture Control: For a chunkier texture, blend only half of the soup and mix it back with the unblended portion.
• Adjusting Flavor: For a spicier kick, increase the cayenne or add a dash of hot sauce to taste.

Easy Variations

• Dairy-Free: Replace the cottage cheese with silken tofu or a plant-based yogurt for a dairy-free version.
• Add Protein: Stir in shredded rotisserie chicken or cooked quinoa for added protein.
• Spice it Up: Incorporate diced jalapeños or a pinch of smoked paprika for a different flavor profile.
• Herb Substitutions: Use sage, rosemary, or oregano in place of thyme for a unique taste.

What to Serve with Butternut Squash Soup

• Grilled Cheese Sandwich: The melty, gooey cheese pairs perfectly with the creamy soup.
• Mixed Greens Salad: A fresh salad with a citrus vinaigrette adds a light, crunchy contrast.
• Roasted Vegetables: Seasonal roasted vegetables can complement the sweetness of the soup.
• Spicy Sausage: Slices of spicy sausage can add a savory depth that balances the sweetness of the squash.

Storage and Reheating

• Refrigerator Storage: Store any leftover soup in an airtight container in the refrigerator for up to 4 days.
• Freezer Storage: For longer storage, freeze the soup in freezer-safe containers for up to 3 months. Allow it to cool completely before freezing.
• Best Reheating Method: Reheat on the stovetop over medium heat, stirring occasionally until warmed through. Add a splash of broth or water if it thickens too much during storage.
• Meal Prep Note: This soup is great for meal prep; simply make a larger batch to enjoy throughout the week.

Common Mistakes to Avoid

• Overcooking the Squash: Be careful not to dry out the squash; check for doneness after 45 minutes.
• Underseasoning: Taste the soup after blending and adjust the seasonings; this can make a big difference in flavor.
• Skipping the Blender Steps: Blending is crucial for achieving a smooth, creamy texture—don’t skip this step!
• Using Raw Garlic: Ensure to roast the garlic; raw garlic can overpower the soup’s flavor and lead to bitterness.

Butternut Squash Soup: Background & Cultural Inspiration

Butternut squash soup has roots in many culinary traditions, particularly in North and South American kitchens, where squashes are a common ingredient. It reflects the fall harvest and is often associated with comfort food during cooler months. With influences from French and Italian cuisines, this soup highlights the simplicity of fresh ingredients, just as in the classic French potage. Seasonal ingredients and straightforward preparation emphasize healthfulness and connection to the earth, aligning perfectly with modern tastes for nutritious and wholesome meals.

Frequently Asked Questions

Can I use frozen butternut squash?

Yes, you can use frozen butternut squash. Just make sure it is thawed and drained before cooking to maintain the right texture.

Can I make this soup in advance?

Absolutely! Butternut squash soup is great for make-ahead meals and keeps well in the fridge or freezer.

How can I adjust the flavor to be less sweet?

If you find the soup too sweet, add a pinch of salt or an acid like lemon juice or vinegar to balance the flavor.

Is this soup suitable for kids?

Yes, its sweet and creamy nature makes it appealing to children, and it’s a healthy option for family meals.

What if I don’t have thyme?

You can substitute dried thyme or use other herbs like sage or rosemary to impart a lovely flavor to the soup.

Final Thoughts

Butternut squash soup is not just a recipe. It’s a vehicle for comfort, warmth, and satisfaction. Its simple preparation belies the deeply nourishing and rich flavors you can achieve. This is a perfect meal for cozy nights at home, whether enjoyed alongside a crusty piece of bread or as part of a comforting dinner table. Give this recipe a try; it may just become a staple in your kitchen.

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