Protein Butternut Squash Soup: Creamy & Healthy (Print Version)
Creamy protein butternut squash soup offers a healthy, satisfying meal. Enjoy this flavorful, nutrient-rich dish, perfect for a quick weeknight dinner.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 50 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Vegetarian, Gluten-Free
# Ingredients:
→ Hearty Butternut Base
01 -
2 lbs butternut squash, peeled, seeded, and cubed
02 -
1 tbsp olive oil
03 -
1 medium yellow onion, chopped
04 -
3 cloves garlic, minced
05 -
4 cups vegetable broth
→ Creamy Protein Boost
06 -
12 oz silken tofu, drained
07 -
1 cup unsweetened almond milk
→ Warming Spice Symphony
08 -
1/2 tsp ground ginger
09 -
1/4 tsp ground cinnamon
10 -
1/8 tsp ground nutmeg
11 -
1 tsp salt
12 -
1/4 tsp black pepper
→ Flavorful Finishing Touches
13 -
2 tbsp fresh sage, chopped (for garnish)
14 -
1/4 cup roasted pumpkin seeds (for garnish)
# Instructions:
01 -
In a large pot or Dutch oven, heat 1 tbsp olive oil over medium heat. Add 1 medium yellow onion, chopped, and cook until softened, about 5-7 minutes. Stir in 3 cloves garlic, minced, and cook for another minute until fragrant.
02 -
Add 2 lbs butternut squash, peeled, seeded, and cubed, to the pot along with 4 cups vegetable broth. Bring the mixture to a boil, then reduce heat to a simmer. Cook for 15-20 minutes, or until the squash is very tender when pierced with a fork.
03 -
Carefully transfer the cooked squash and broth mixture to a high-speed blender (or use an immersion blender directly in the pot). Blend until completely smooth. This forms the hearty base for your Creamy Protein-Packed Butternut Squash Soup.
04 -
To the blender, add 12 oz drained silken tofu, 1 cup unsweetened almond milk, 1/2 tsp ground ginger, 1/4 tsp ground cinnamon, 1/8 tsp ground nutmeg, 1 tsp salt, and 1/4 tsp black pepper. Blend again until the soup is incredibly smooth and creamy, ensuring no tofu lumps remain.
05 -
Return the blended Creamy Protein-Packed Butternut Squash Soup to the pot. Heat gently over medium-low heat, stirring frequently, until warmed through. Do not boil. Taste and adjust seasonings if necessary, adding more salt or pepper to your preference.
06 -
Ladle the warm Creamy Protein-Packed Butternut Squash Soup into individual bowls. Garnish each serving generously with 2 tbsp fresh sage, chopped, and 1/4 cup roasted pumpkin seeds. Serve immediately and enjoy this comforting, nutritious meal.
# Notes:
01 -
For easier squash peeling, microwave the whole squash for 2-3 minutes before peeling. This softens the skin slightly.
02 -
Leftover soup can be stored in an airtight container in the refrigerator for up to 4 days, or frozen for up to 2 months. Thaw overnight in the fridge and reheat gently.
03 -
If you don't have silken tofu, you can substitute with 1 cup of soaked cashews (soaked in hot water for 30 minutes, then drained) or full-fat coconut milk for a similar creamy texture.
04 -
Serve this soup with a side of crusty bread or a light green salad for a complete and satisfying meal.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Immersion blender (or regular blender)
03 -
Cutting board
04 -
Knife
05 -
Measuring cups and spoons
# Nutrition Facts (Per Serving):
Calories: 227 kcal
Total Fat: 10 g
Total Carbohydrate: 27 g
Protein: 10 g