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–+ servings

Protein-Packed Butternut Squash Soup

A creamy and nutritious butternut squash soup enriched with protein for a hearty meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Main, Soup
Cuisine: American
Calories: 250
Ingredients Method Nutrition Notes

Ingredients
  

Vegetables
  • 1 medium butternut squash peeled and diced
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 2 carrots carrots chopped
  • 4 cups vegetable broth low sodium
Protein Additions
  • 1 cup cooked lentils green or brown
  • 1 cup coconut milk full fat for creaminess
Spices
  • 1 teaspoon ground cumin
  • 1 teaspoon ground ginger
  • 1/2 teaspoon cinnamon
  • 1 teaspoon salt to taste
  • 1/2 teaspoon black pepper to taste
Garnish
  • 2 tablespoons pumpkin seeds toasted
  • 2 tablespoons fresh cilantro chopped

Method
 

Prepare the Vegetables
  1. In a large pot, heat a tablespoon of oil over medium heat. Add the chopped onion and garlic, sautéing until translucent, about 5 minutes.
  2. Add the diced butternut squash and carrots, stirring for another 5 minutes.
Cook the Soup
  1. Pour in the vegetable broth and bring to a boil. Reduce heat and let simmer for 20 minutes, or until the squash is tender.
  2. Stir in the cooked lentils, coconut milk, cumin, ginger, cinnamon, salt, and pepper. Simmer for an additional 5 minutes.
Blend and Serve
  1. Using an immersion blender, blend the soup until smooth. Alternatively, transfer to a blender in batches and blend until creamy.
  2. Serve hot, garnished with toasted pumpkin seeds and fresh cilantro.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 10gSaturated Fat: 5gFiber: 8gSugar: 5g

Notes

For added flavor, consider roasting the butternut squash before adding it to the soup.

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