High Protein Butternut Squash Soup

Imagine the comforting aroma of roasted squash wafting through your kitchen as you prepare a pot of High Protein Butternut Squash Soup.

This simple, yet indulgent soup is a breeze to make and perfect for cozy evenings.

Watch as humble ingredients like butternut squash and chickpeas transform into a creamy delight, with each spoonful offering warmth and nourishment.

Let’s bring this delicious, high-protein dish to life and enjoy its comforting embrace.

Kitchen Tools Required

• 1 large pot
• 1 blender or immersion blender
• 1 ladle
• 1 sharp knife
• 1 cutting board
• 1 measuring cup
• 1 wooden spoon

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 medium butternut squash, peeled and cubed
• 4 cups vegetable broth
• 1 cup canned chickpeas, drained and rinsed
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup Greek yogurt
• 2 tablespoons pumpkin seeds, toasted

Cook & Prep Time

To efficiently manage your time while preparing and cooking the High Protein Butternut Squash Soup, here is a timeline you can follow:

1. Reading and Gathering Ingredients (5 minutes)
   • Before you start, take a few minutes to read through the entire recipe and gather all the necessary ingredients and equipment.
2. Preparation (15 minutes)
   • 0:00 – 2:00: Heat olive oil in a large pot over medium heat.
   • 2:00 – 5:00: Chop the onion and mince the garlic.
   • 5:00 – 7:00: Sauté the onion and garlic in the pot until the onion is translucent.
   • 7:00 – 10:00: Peel and cube the butternut squash.
   • 10:00 – 15:00: Add the cubed squash to the pot and cook for 5 minutes.
3. Cooking (30 minutes)
   • 15:00 – 20:00: Pour in the vegetable broth and bring to a boil.
   • 20:00 – 35:00: Reduce heat and simmer for 15 minutes, until the squash is tender.
   • 35:00 – 40:00: Add chickpeas, cumin, salt, and pepper, then blend the soup until smooth.
4. Finishing Touches (5 minutes)
   • 40:00 – 42:00: Stir in the Greek yogurt until well combined.
   • 42:00 – 45:00: Allow the soup to rest for 5 minutes.
5. Serving (5 minutes)
   • 45:00 – 50:00: Garnish with toasted pumpkin seeds and serve.

Recipe Instructions

Heat olive oil in a large pot over medium heat.

Add chopped onion and minced garlic, sauté until onion is translucent.

Stir in the cubed butternut squash and cook for 5 minutes.

Pour in the vegetable broth and bring to a boil.

Reduce heat and simmer for 15 minutes or until squash is tender.

Add chickpeas, cumin, salt, and pepper to the pot.

Use a blender or immersion blender to puree the soup until smooth.

Stir in Greek yogurt until well combined.

Allow the soup to rest for 5 minutes before serving.

Garnish with toasted pumpkin seeds before serving.

Serving Tips

• Crusty Bread: Serve with a slice of warm, crusty bread to soak up the creamy, flavorful soup.
• Side Salad: Pair with a fresh green salad for a balanced meal with added texture.
• Quinoa: Add a side of cooked quinoa for extra protein and a nutty flavor that complements the soup.
• Roasted Vegetables: Serve alongside roasted vegetables for a hearty, nutritious meal.
• Grilled Cheese Sandwich: Enjoy with a classic grilled cheese for a comforting and indulgent combination.

Storage

Store the high protein butternut squash soup in an airtight container in the refrigerator for up to four days.

For longer storage, freeze in portioned containers for up to three months.

Freezing

To freeze high protein butternut squash soup, allow it to cool completely.

Portion into airtight containers and store in the freezer for up to 3 months.

Thaw overnight in the fridge.

Reheating

Reheat the high protein butternut squash soup gently on the stovetop over medium heat.

Stir occasionally.

Avoid boiling to preserve the soup’s creamy texture.

Prevent the yogurt from curdling.

Final Thoughts

High Protein Butternut Squash Soup is a delicious and nutritious meal option.

It combines the sweetness of butternut squash with the savory flavors of garlic and onion.

The addition of chickpeas boosts the protein content, making it a satisfying dish.

Greek yogurt adds creaminess and a tangy flavor.

To enhance the texture, guarantee the squash is fully cooked before blending.

For those who prefer a spicier version, a pinch of cayenne pepper can be added.

Serve the soup with toasted pumpkin seeds for a delightful crunch. Enjoy this comforting soup as a part of your healthy meal plan.

Frequently Asked Questions

Can I Use a Different Type of Squash for This Recipe?

You can swap in acorn or kabocha squash for butternut. These options still provide a nutrient-rich base while maintaining portion control. Confirm they’re tender before blending to achieve the soup’s creamy texture and ideal protein content.

What Can I Substitute for Greek Yogurt to Make It Dairy-Free?

You can substitute Greek yogurt with coconut yogurt or a soy-based alternative to keep it dairy-free. Both options provide probiotics and maintain the creamy texture. Adjust portions to match the original recipe’s protein and nutrient balance.

How Can I Increase the Protein Content Further?

To boost protein, add cooked quinoa or lentils, both nutrient-dense and evidence-based choices. They won’t overpower the soup’s flavor and offer portion-controlled servings. Consider tossing in a handful of spinach for added nutrients.

Does the Soup Taste Sweet or Savory?

You’ll find the soup tastes savory due to the onion, garlic, and cumin. The natural sweetness of butternut squash adds a subtle balance. If you want more protein, add a scoop of protein powder or extra chickpeas.

How Long Does It Take to Prepare the Pumpkin Seeds?

To toast pumpkin seeds, you’ll need about 5 minutes. Heat them in a dry pan over medium heat, stirring frequently. This enhances their flavor and provides a nutrient boost with healthy fats and plant-based protein.

High Protein Butternut Squash Soup

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Resting Time 5 minutes mins

Total Time 50 minutes mins

Course Soup

Cuisine American

Servings 4 servings

Equipment

• 1 Large pot
• 1 Blender or immersion blender
• 1 Ladle
• 1 sharp knife
• 1 Cutting board
• 1 measuring cup
• 1 Wooden spoon

Ingredients

  

1x2x3x

• 1 tablespoon olive oil
• 1 medium onion chopped
• 2 cloves garlic minced
• 1 medium butternut squash peeled and cubed
• 4 cups vegetable broth
• 1 cup canned chickpeas drained and rinsed
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup Greek yogurt
• 2 tablespoons pumpkin seeds toasted

Instructions

 

• Heat olive oil in a large pot over medium heat.
• Add chopped onion and minced garlic, sauté until onion is translucent.
• Stir in the cubed butternut squash and cook for 5 minutes.
• Pour in the vegetable broth and bring to a boil.
• Reduce heat and simmer for 15 minutes or until squash is tender.
• Add chickpeas, cumin, salt, and pepper to the pot.
• Use a blender or immersion blender to puree the soup until smooth.
• Stir in Greek yogurt until well combined.
• Allow the soup to rest for 5 minutes before serving.
• Garnish with toasted pumpkin seeds before serving.

Notes

For an extra creamy texture, ensure the butternut squash is fully cooked and tender before blending; this will make the soup smoother. Adjust the consistency by adding more vegetable broth if necessary. If you prefer a spicier version, consider adding a pinch of cayenne pepper.

Tried this recipe?Let us know how it was!

Cynthia Weatherford

Cynthia Weatherford is a seasoned chef and culinary enthusiast who serves as the Recipe creator of Somonday. With decades of experience in the kitchen and a passion for exploring diverse cuisines, Cynthia brings a blend of creativity and technique to every dish. Known for transforming simple ingredients into show-stopping meals, Cynthia believes that cooking is an art form anyone can master. Dedicated to inspiring home cooks, Cynthia shares approachable recipes, pro tips, and culinary wisdom to make every meal memorable.