Protein-Packed Butternut Squash Soup
Highlighted under: Healthy & Light
Elevate your meal prep with this creamy, protein-packed butternut squash soup that is as nutritious as it is delicious. Bursting with flavor from roasted squash, savory spices, and a hint of coconut milk, this versatile soup is perfect for cozy nights or a healthy on-the-go lunch. Serve it warm and enjoy the comforting richness that will leave you feeling satisfied and energized.
This protein-packed butternut squash soup will transform your guilt into goodness!
Nutritional Benefits of Butternut Squash
Butternut squash is not only delicious but also packed with essential nutrients. This vibrant vegetable is high in vitamins A and C, which are crucial for maintaining healthy skin and a robust immune system. The rich orange color indicates a high beta-carotene content, an antioxidant that may help protect against various diseases. Including butternut squash in your diet can also contribute to improved digestion due to its fiber content, making it a smart choice for those seeking a healthy lifestyle.
Rich in potassium, butternut squash plays a vital role in heart health by helping to regulate blood pressure levels. Additionally, its low-calorie count makes it an excellent option for anyone looking to maintain a healthy weight while still feeling satisfied. Incorporating this nutritious ingredient into meals can aid in a balanced diet, particularly as part of a comforting soup like this one.
Coconut Milk: A Creamy Delight
Coconut milk adds a creamy texture and a subtle sweetness to butternut squash soup, enhancing its overall flavor profile. Beyond its taste, coconut milk is a fantastic alternative to dairy for those who are lactose intolerant or following a vegan lifestyle. It provides healthy fats that can help support brain health and keep you feeling full longer.
Moreover, coconut milk contains medium-chain triglycerides (MCTs), which may aid in weight management by increasing energy expenditure. Its natural richness allows you to enjoy a luscious soup without the need for heavy creams, making this recipe suitable for a variety of dietary preferences. This harmonious blend of flavors contributes to a memorable and satisfying eating experience.
Perfect Pairings for Your Soup
This protein-packed butternut squash soup pairs beautifully with a variety of toppings and sides, allowing for customization based on your preferences. For a refreshing contrast, consider adding a sprinkle of pumpkin seeds or sunflower seeds for a crunchy texture. Fresh herbs like cilantro or parsley can enhance the visual appeal and add a burst of freshness.
To make it a complete meal, serve the soup alongside a crusty whole-grain bread or a vibrant salad topped with mixed greens, cherry tomatoes, and a light vinaigrette. The combination of flavors and textures will not only elevate the soup but also create a satisfying and wholesome dining experience that friends and family will love.
Ingredients
Ingredients
Main Ingredients
- 1 medium butternut squash, peeled and cubed
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 can coconut milk
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- Salt and pepper to taste
These ingredients combine to create a hearty and delicious soup.
Instructions
Instructions
Prepare the Squash
Preheat your oven to 400°F (200°C). Toss the butternut squash cubes with olive oil, salt, and pepper, and spread them out on a baking sheet. Roast for 20-25 minutes until tender.
Sauté the Aromatics
In a large pot, heat a bit of oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute.
Blend the Soup
Once the squash is roasted, add it to the pot along with the vegetable broth, coconut milk, cumin, and coriander. Bring to a boil, then reduce the heat and simmer for 10 minutes.
Puree
Using an immersion blender, puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup to a regular blender in batches.
Serve
Garnish with your favorite toppings and enjoy warm!
This hearty soup is perfect for meal prep!
Storage Tips for Leftover Soup
If you happen to have leftovers after enjoying your butternut squash soup, you're in for a treat! This soup stores well in the refrigerator for up to 5 days. Ensure it’s cooled to room temperature, then transfer it to an airtight container for optimal freshness. Reheat on the stove or in the microwave, adding a splash of vegetable broth or coconut milk to restore its creamy consistency.
For longer storage, consider freezing your soup. Portion it into freezer-safe containers or bags, leaving some space for expansion, and it can be kept for up to three months. When you’re ready to enjoy it again, simply thaw in the refrigerator overnight and reheat—perfect for a quick and nutritious meal on busy days!
Healthier Variations and Add-Ons
While this recipe is delicious as is, you can personalize it to suit your taste or dietary needs. To boost protein, consider adding cooked lentils or chickpeas directly into the soup before blending. These legumes not only increase the protein content but also add an extra layer of flavor and texture.
If you enjoy a little heat, try incorporating red pepper flakes or diced jalapeños. Additionally, experiment with different spices such as smoked paprika or nutmeg to create a unique flavor profile. These simple alterations can transform the soup into a new culinary adventure each time you make it.
Seasonal Ingredient Swaps
This butternut squash soup can easily adapt to other seasonal vegetables depending on what’s available. For a twist, swap out butternut squash for sweet potatoes or carrots. Both alternatives bring their own set of flavors and nutritional benefits, while still contributing to a creamy soup.
You can also blend in some greens like spinach or kale before pureeing for an added nutrient boost. This flexibility allows you to enjoy a delicious and wholesome soup throughout the year, making it a versatile addition to your meal prep repertoire.
Questions About Recipes
→ Can I freeze this soup?
Yes, it freezes well! Just store it in an airtight container.
→ What can I serve with this soup?
It pairs well with crusty bread or a fresh salad.
Protein-Packed Butternut Squash Soup
Elevate your meal prep with this creamy, protein-packed butternut squash soup that is as nutritious as it is delicious. Bursting with flavor from roasted squash, savory spices, and a hint of coconut milk, this versatile soup is perfect for cozy nights or a healthy on-the-go lunch. Serve it warm and enjoy the comforting richness that will leave you feeling satisfied and energized.
Created by: Emma
Recipe Type: Healthy & Light
Skill Level: Intermediate
Final Quantity: 4.0
What You'll Need
Main Ingredients
- 1 medium butternut squash, peeled and cubed
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 can coconut milk
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- Salt and pepper to taste
How-To Steps
Preheat your oven to 400°F (200°C). Toss the butternut squash cubes with olive oil, salt, and pepper, and spread them out on a baking sheet. Roast for 20-25 minutes until tender.
In a large pot, heat a bit of oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute.
Once the squash is roasted, add it to the pot along with the vegetable broth, coconut milk, cumin, and coriander. Bring to a boil, then reduce the heat and simmer for 10 minutes.
Using an immersion blender, puree the soup until smooth. If you don’t have an immersion blender, carefully transfer the soup to a regular blender in batches.
Garnish with your favorite toppings and enjoy warm!
Nutritional Breakdown (Per Serving)
- Protein: 10g
- Carbohydrates: 30g
- Fat: 12g