High Protein Butternut Squash Soup Recipe

I recently prepared a delightful Savory Squash Soup that showcases tender butternut squash, vibrant red bell pepper, and hearty red lentils. I balanced the rich flavors with garlic, ginger, and a hint of cumin. The blend of cannellini beans and creamy Greek yogurt creates a truly nutritious twist that stands out.

I recently came across a way to make High Protein Butternut Squash Soup that blew my mind. I had just finished prepping my butternut squash and got it down to cubes, and I chopped up a medium yellow onion, a red bell pepper, and minced a few garlic cloves.

I even grated an inch of ginger to give it a little kick. I love how the low sodium vegetable broth and just a bit of water pull all the flavors together.

Adding in cooked red lentils and a can of cannellini beans not only thickens the soup but packs in a serious protein punch. Once it’s all blended smooth, a dollop of plain low fat Greek yogurt and a sprinkle of ground cumin brings it all home.

A small drizzle of olive oil and a pinch of salt, pepper, and even cayenne if you’re feeling adventurous makes this savory soup a perfect healthy meal.

Why I Like this Recipe

I really love this recipe because it’s not only healthy but also super satisfying. The combination of butternut squash, ginger and garlic gives it such a warm and comforting flavor that makes me feel like i’m getting a big hug in a bowl every time i eat it. I also appreciate how easy it is to whip up – even on a busy day, i can throw it together without too much hassle. Another thing is that i can easily tweak the spices to my taste, whether i need a little more heat or just want to enjoy the natural sweetness of the squash. Plus, the creamy kick from the Greek yogurt adds a real rich texture that i just love.

Ingredients

• Butternut Squash: Rich in fiber, vitamins, and natural sweetness.

  Its super healthy and satisfying.

• Red Bell Pepper: Brings vitamin C and a tangy flavor that brightens up the soup.
• Red Lentils: Heaps of protein and fiber, keeping you full and energized.
• Cannellini Beans: Creamy, protein-packed, and perfect for a hearty bite.
• Greek Yogurt: Adds tangy creaminess and extra protein for a smooth finish.
• Garlic: Delivers a zesty, warm flavor that boosts the immune system.
• Ginger: Grated for that spicy kick and helps with digestion.

Ingredient Quantities

• 1 medium butternut squash, peeled and cubed (about 2 lbs)
• 1 medium yellow onion, diced
• 3 garlic cloves, minced
• 1 inch piece of ginger, grated
• 1 red bell pepper, chopped
• 2 cups low sodium vegetable broth
• 1 cup water
• 1 cup cooked red lentils
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1/2 cup plain low fat Greek yogurt
• 1 tbsp olive oil
• 1/2 tsp ground cumin
• Salt and pepper to taste
• Optional: pinch cayenne pepper for heat

How to Make this

1. Heat the olive oil in a large pot over medium heat then add the diced onion, minced garlic, grated ginger and chopped red bell pepper and cook until the onion gets soft and translucent.

2. Toss in the cubed butternut squash and let it cook for about 3 minutes so it starts to soften a bit.

3. Pour in the 2 cups of low sodium vegetable broth and 1 cup of water along with the 1/2 tsp ground cumin, salt, pepper and if you’re using it a pinch of cayenne pepper.

4. Bring the mixture to a simmer then let it cook covered for about 15-20 minutes until the squash is tender.

5. Stir in the 1 cup of cooked red lentils and the drained cannellini beans.

6. Let the whole soup simmer for another 10 minutes so that all the flavours come together nicely.

7. Remove the pot from the heat then blend the soup until smooth using either a blender or an immersion blender (be careful if using a blender).

8. Once blended, stir in the 1/2 cup of plain low fat Greek yogurt until it’s fully mixed in.

9. Taste and adjust seasonings with more salt, pepper or cayenne if needed then reheat gently if the soup cooled down too much.

10. Serve hot and enjoy your hearty high protein butternut squash soup!

Equipment Needed

1. Large pot to heat oil and cook veggies
2. Sharp knife and cutting board for chopping and dicing ingredients
3. Wooden spoon or spatula for stirring and mixing
4. Measuring cups and spoons to measure broth, water, and spices
5. Grater for the ginger
6. Blender or immersion blender to blend the soup (be really cautious if using a blender)
7. Can opener for the cannellini beans

FAQ

High Protein Butternut Squash Soup Recipe Substitutions and Variations

• You can swap the low sodium vegetable broth for chicken broth or even make your own bouillon mix dissolved in water.
• If you dont have red lentils, try using split peas or chickpeas instead, theyll work great for protein.
• If cannellini beans are hard to find, great northern beans are a good substitute.
• Instead of plain low fat Greek yogurt, sour cream can be used for a creamier taste.

Pro Tips

1. Make sure to let the veggies cook long enough so they get all soft and flavorful even if it takes a bit longer than you think Its worth the extra time
2. Don’t rush the blend step, try using an immersion blender if you can cause it helps keep things smooth without too many lumps that could ruin the texture
3. When stirring in the Greek yogurt, wait until the soup is off the heat so it doesnt curdle or get weird
4. Taste as you go and trust your own judgement, sometimes you might want a little more salt or even a tad more cayenne if you like extra kick