Protein Butternut Squash Soup: Hearty Meal (Print Version)
Enjoy a hearty, protein-packed butternut squash soup. This creamy, flavorful recipe makes a satisfying and nutritious meal for any day of the week.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 50 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free
# Ingredients:
→ The Golden Base
01 -
1 tablespoon olive oil
02 -
1 large yellow onion, chopped
03 -
3 cloves garlic, minced
04 -
1 (2 1/2 to 3 pound) butternut squash, peeled, seeded, and cubed
→ Hearty Protein & Broth
05 -
4 cups vegetable broth
06 -
1 (15-ounce) can cannellini beans, rinsed and drained
→ Flavor & Creaminess
07 -
1 (13.5-ounce) can full-fat coconut milk
08 -
1 teaspoon dried sage
09 -
1/2 teaspoon dried thyme
10 -
1/4 teaspoon ground nutmeg
11 -
1 bay leaf
12 -
1 tablespoon maple syrup
13 -
Salt and black pepper to taste
→ Finishing Touches
14 -
1/4 cup toasted pumpkin seeds, for garnish
15 -
2 tablespoons fresh parsley, chopped, for garnish
# Instructions:
01 -
Heat 1 tablespoon olive oil in a large pot or Dutch oven over medium heat. Add 1 large yellow onion, chopped, and cook for 5-7 minutes until softened. Stir in 3 cloves garlic, minced, and cook for another minute until fragrant.
02 -
Add 1 (2 1/2 to 3 pound) butternut squash, cubed, 4 cups vegetable broth, and 1 (15-ounce) can cannellini beans, rinsed and drained. Stir in 1 teaspoon dried sage, 1/2 teaspoon dried thyme, 1/4 teaspoon ground nutmeg, and 1 bay leaf. Bring to a boil, then reduce heat and simmer for 15-20 minutes until the squash is very tender. This forms the delicious base of your Hearty Protein-Packed Butternut Squash Soup.
03 -
Carefully remove and discard the 1 bay leaf. Using an immersion blender, blend the soup directly in the pot until completely smooth and creamy. Alternatively, carefully transfer batches to a regular blender and process until smooth, then return to the pot.
04 -
Stir in 1 (13.5-ounce) can full-fat coconut milk and 1 tablespoon maple syrup into the blended soup. Mix well to combine all the rich flavors and achieve a luscious texture.
05 -
Return the soup to medium-low heat. Season generously with salt and black pepper to taste. Let the Hearty Protein-Packed Butternut Squash Soup gently simmer for another 5 minutes, allowing the flavors to meld beautifully.
06 -
Ladle the warm Hearty Protein-Packed Butternut Squash Soup into bowls. Garnish each serving with 1/4 cup toasted pumpkin seeds and 2 tablespoons fresh parsley, chopped, for a delightful finish. Enjoy immediately!
# Notes:
01 -
To save prep time, look for pre-cut butternut squash in the produce section of your grocery store. This significantly reduces the initial effort.
02 -
Leftover soup can be stored in an airtight container in the refrigerator for up to 4-5 days. It also freezes well for up to 3 months; thaw overnight in the fridge before reheating.
03 -
For an extra protein boost, consider adding cooked shredded chicken or a scoop of your favorite unflavored plant-based protein powder during the blending stage.
04 -
Serve this soup with a side of crusty bread or a fresh green salad for a complete and satisfying meal. A dollop of plain Greek yogurt can also add a tangy counterpoint.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Immersion blender (or standard blender)
03 -
Cutting board
04 -
Chef's knife
05 -
Measuring cups and spoons
06 -
Can opener
# Nutrition Facts (Per Serving):
Calories: 266 kcal
Total Fat: 15 g
Total Carbohydrate: 31 g
Protein: 7 g