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High-Protein Butternut Squash Soup with White Beans

Creamy roasted butternut squash soup with cottage cheese and cannellini beans for extra protein
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Prep Time 20 minutes
Cook Time 55 minutes
Total Time 1 hour 15 minutes
Servings: 4 portions
Course: Main Course, Soup
Cuisine: American, Comfort Food
Calories: 295
Ingredients Equipment Method Notes

Ingredients
  

  • 1¼ cups whole milk cottage cheese room temperature
  • 2 pounds butternut squash peeled and cubed
  • 3 tablespoons avocado oil divided
  • 2 teaspoons sea salt divided
  • 1 pinch black pepper to taste
  • 1 whole garlic head top trimmed off
  • 3 sprigs fresh rosemary
  • 1 can cannellini beans 15 oz, rinsed and drained
  • 3 tablespoons honey
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon smoked paprika
  • 4½ cups chicken or vegetable stock divided
  • pumpkin seeds for garnish
  • sourdough bread for serving

Equipment

  • Large rimmed baking sheet
  • Large soup pot
  • Immersion blender

Method
 

  1. Preheat oven to 400°F. Let cottage cheese come to room temperature. Cut butternut squash into 1½-inch pieces and spread on large rimmed baking sheet. Drizzle with 2 tablespoons oil, sprinkle with 1 teaspoon salt and pepper, toss to coat.
  2. Place trimmed garlic head in center of squash and nestle rosemary sprigs around it. Drizzle with remaining oil. Roast 50-60 minutes until squash is golden brown and fork-tender.
  3. Remove rosemary sprigs and cool 10 minutes. Squeeze roasted garlic cloves from skins directly onto squash.
  4. Transfer roasted squash and garlic to large soup pot. Add cannellini beans, cottage cheese, honey, cinnamon, and smoked paprika. Pour in 3½ cups stock. Puree with immersion blender until smooth.
  5. Heat soup over medium heat, stirring occasionally. Gradually add remaining stock to reach desired consistency. Season with remaining salt and pepper. Simmer 5 minutes to blend flavors.

Notes

Use room temperature cottage cheese for smoothest blending. Can substitute cannellini beans with navy beans or chickpeas. Soup improves in flavor after resting overnight. Store refrigerated up to 5 days or freeze up to 4 months.