High Protein Butternut Squash Soup
A creamy, delicious, nutritious, and protein packed soup that is perfect as a starter or main.
Servings: 6 people
Equipment
- 1 immersion blender or regular blender
Ingredients
- 1 large butternut squash ( about 3-3.5 lbs), cut in half and with the seeds removed
- ½ Tablespoon olive oil
- 3 garlic cloves peeled
- 1 shallot peeled
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried thyme divided
- 1 teaspoon rubbed sage divided
- 4 cups bone broth
- 3/4 cup small curd cottage cheese
- 1/8 teaspoon cumin
- 1/4 teaspoon ground nutmeg
- 1 Tablespoon honey
Instructions
- Preheat oven to 400 degrees F. Cover a cookie sheet in aluminum foil.
- Cover the cut sides of the butternut squash with 1/2 Tbs olive oil, a pinch of salt, a pinch of pepper, 1/2 tsp thyme, and 1/2 tsp rubbed sage. Place the squash face down (cut sides down) on the cookie sheet. Add the garlic cloves and shallot to the pan and cover in olive oil. Bake in the oven for 40-45 minutes, until soft ( the time it takes to soften depends on how thick it is). Set aside to cool.
- Add 4 cups of bone broth, 1/8 tsp cumin, 1/4 tsp nutmeg, 1 tsp salt, 1/4 tsp ground pepper, 1/2 tsp dried thyme, ½ tsp rubbed sage and 1 Tbs honey to a large soup pan.
- Remove the butternut squash peel, and cut the butternut squash into cubes. Add the roasted squash, garlic and shallot to the soup pan. Bring the soup to a simmer and cook for 10 minutes. Remove from heat.
- Add the cottage cheese to the pan, then puree the soup using an immersion blender OR put all of the ingredient's into a blender. Mix until smooth.
Notes
- Prep tips. Make sure butternut squash is fork tender or your soup won't be smooth. So just test it out before taking it out of the oven.
- Season the soup to taste. Once everything is blended taste it and see if you need to add any other seasonings.
- How to store leftovers. Pour the soup into an airtight container and store in the fridge for 3-5 days.
- How to freeze leftovers. Pour the soup into an airtight container and keep in the freezer for up to 3 months. To reheat, let the soup thaw in the refrigerator overnight. Then, reheat on the stove over medium-low heat or in the microwave.
Nutrition
Calories: 132kcal | Carbohydrates: 20g | Protein: 10g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 4mg | Sodium: 536mg | Potassium: 494mg | Fiber: 3g | Sugar: 7g | Vitamin A: 13333IU | Vitamin C: 27mg | Calcium: 91mg | Iron: 1mg