Name: This High-Protein Butternut Squash & Lentil Soup Is a Cozy Winter Dinner
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Ingredients: 1 tablespoon extra-virgin olive oil; 2.5 pounds butternut squash, peeled and chopped ((about 6 cups)); 1 medium yellow onion, chopped ((about 1.5 cups)); 4 small carrots, peeled and sliced ((about 1.33 cups)); 2 large cloves garlic, thinly sliced ((about 1.5 tablespoons)); 1.5 cups green lentils, rinsed ((about 10 ounces)); 1 teaspoon ground coriander; 1 teaspoon ground cumin; 1 teaspoon salt; 0.5 teaspoon ground pepper; 0.5 teaspoon ground cinnamon; 0.25 teaspoon ground allspice; 2 bay leaves; 8 cups lower-sodium vegetable broth; 1 15-ounce can no-salt-added diced tomatoes (, undrained); 0.25 cup nonfat plain strained (Greek-style) yogurt (, plus more for serving); 0.25 cup fresh flat-leaf parsley leaves ((loosely packed)); lemon wedges (, for serving (optional))

Introduction to High-Protein Butternut Squash Soup

There's something truly special about a warm bowl of soup on a chilly winter evening, especially when it’s packed with nutrition. This High-Protein Butternut Squash Soup is not only delicious but also a fantastic way to boost your protein intake. Made with hearty ingredients like lentils and topped with creamy Greek yogurt, it strikes the perfect balance between comfort and health.

Why High-Protein Soups Are Ideal for Young Professionals

As a young professional, your days can be hectic. Balancing work, social commitments, and self-care often leaves little time for meal prep. That’s why high-protein soups are a lifesaver! They’re not just easy to whip up but also incredibly nourishing. Protein plays a crucial role in keeping you satisfied and energized throughout your busy day. Incorporating more high-protein meals can help maintain muscle mass and support overall health, which is essential for a busy lifestyle.

Moreover, soups like this one can be easily stored and reheated, making them perfect for meal prep. You can batch cook and have nourishing, ready-to-eat meals throughout the week, giving you more time to focus on what you love, whether that’s hitting the gym, winding down with a book, or enjoying time with friends.

Ready to dive into the recipe? Let’s get cozy in the kitchen!

Ingredients for High-Protein Butternut Squash Soup

Essential Ingredients for the Flavor-Packed Soup

When it comes to making a cozy high-protein butternut squash soup, having the right ingredients is key to achieving that rich flavor and satisfying texture. Here’s what you’ll need:

1 tablespoon extra-virgin olive oil: For sautéing and adding healthy fats.
1 medium butternut squash (2½ pounds): The star of the show, providing natural sweetness.
1 medium yellow onion: Adds depth to the flavor.
4 small carrots: This brings a subtle sweetness and vibrant color.
2 large cloves garlic: Because who can resist the aroma of garlic?
1½ cups green lentils: The protein powerhouse that makes this soup hearty.
Spices: Ground coriander, cumin, cinnamon, and allspice for a cozy, spiced warmth.
2 bay leaves: For that layered complexity.
8 cups lower-sodium vegetable broth: To keep things healthy and flavorful.
1 can no-salt-added diced tomatoes: Adds acidity and richness.
¼ cup nonfat plain strained Greek yogurt: For creaminess and to finish off each bowl.
Fresh parsley and lemon wedges: To garnish for a pop of freshness!

For detailed preparation, check out our full recipe here. Happy cooking!

Preparing High-Protein Butternut Squash Soup

Butternut squash soup is a classic winter warmer that’s not only delicious but also high in protein—thanks to the addition of lentils. Here’s an easy guide to making your very own high-protein butternut squash soup that serves as a satisfying and nutritious meal. Ready? Let’s dive in!

Gather your ingredients

Start by assembling all the ingredients. Here’s what you’ll need:

1 tablespoon extra-virgin olive oil
1 medium butternut squash (about 2½ pounds), peeled and chopped (approximately 6 cups)
1 medium yellow onion, chopped (1½ cups)
4 small carrots, peeled and sliced (1⅓ cups)
2 large cloves garlic, thinly sliced (about 1½ tablespoons)
1½ cups green lentils (about 10 ounces), rinsed and picked over
Spices: 1 teaspoon ground coriander, 1 teaspoon ground cumin, 1 teaspoon salt, ½ teaspoon ground pepper, ½ teaspoon ground cinnamon, ¼ teaspoon ground allspice
2 bay leaves
8 cups lower-sodium vegetable broth
1 (15-ounce) can no-salt-added diced tomatoes, undrained
¼ cup nonfat plain strained (Greek-style) yogurt, plus more for serving
¼ cup fresh flat-leaf parsley leaves, loosely packed
Lemon wedges, for serving (optional)

Sauté the vegetables

In a large pot, heat the olive oil over medium-high heat. Add the chopped butternut squash, onions, carrots, and garlic. Sauté these together until the vegetables start to soften—about five minutes should do the trick. The aroma of these veggies cooking together is beautifully comforting!

Add the lentils and spices

Next, it’s time to add the lentils and spices. Stir in the rinsed lentils along with the coriander, cumin, salt, pepper, cinnamon, allspice, and bay leaves. Cook this mixture for about 30 seconds, stirring constantly until it becomes fragrant. The warming spices really elevate this high-protein butternut squash soup.

Combine with broth and tomatoes

Once your spices bloom, add the vegetable broth and diced tomatoes (with their juice) to the pot. Bring everything to a lively simmer. Cover the pot and let it cook undisturbed on medium heat for about 20 minutes. You’ll know it’s ready when the lentils and squash are nice and tender.

Simmer until everything is tender

Let your soup do its thing while you unwind. The combination of flavors will meld perfectly during this simmering period, making it taste as good as it smells!

Finish with yogurt and parsley

Once your soup is ready, remove it from heat and discard the bay leaves. Swirl in a generous amount of Greek yogurt for creaminess, and sprinkle fresh parsley on top. This simple finishing touch not only adds flavor but also makes your high-protein butternut squash soup visually appealing!

Now, ladle it into bowls and enjoy your cozy, hearty bowl of soup—perfect for those chilly winter evenings. Don't forget to squeeze some lemon juice over it for that extra zing!

For more delicious recipes, don’t hesitate to check out resources like EatingWell for healthy inspiration!

Variations on High-Protein Butternut Squash Soup

Adding protein-rich toppings

Elevate your high-protein butternut squash soup experience by adding toppings that enhance nutrition and flavor. Consider sprinkling:

Chickpeas: Crispy roasted chickpeas add a delightful crunch.
Turkey bacon: Crumbled turkey bacon brings a smoky richness.
Chia or hemp seeds: For a nutty flavor and extra protein boost, try these nutritious seeds.

Experimenting with different spices

Don’t hesitate to get creative with spices! While classic cumin and coriander work beautifully, try adding your favorites such as:

Ginger: Fresh or ground, ginger adds warmth and a zesty kick.
Smoked paprika: It introduces depth and a subtle smoky taste.
Cayenne pepper: For those who enjoy a bit of heat, cayenne pepper can give your soup an exciting twist.

These variations not only enhance the flavor but also keep your high-protein butternut squash soup exciting and tailored to your taste. Want even more ideas? Check out a resource like EatingWell for inspiration on healthy cooking!

Cooking notes for High-Protein Butternut Squash Soup

Tips for cutting butternut squash

Cutting butternut squash can seem daunting, but it doesn’t have to be! To make it easier, pierce the skin in several places with a fork or knife; then microwave it for 3 to 5 minutes until it softens slightly. This simple trick makes peeling and chopping much safer. Using a sturdy vegetable peeler and a sharp knife will help you handle the squash more efficiently.

Storage and reheating instructions

After enjoying your cozy high-protein butternut squash soup, let any leftovers cool completely before transferring them to an airtight container. You can refrigerate it for up to 4 days or freeze for up to 3 months. To reheat, warm it on the stovetop over medium heat or pop it in the microwave in one-minute increments. Reheating preserves the flavors beautifully, ensuring that every bowl remains just as comforting!

Perfect Pairings and Sides to Complement the Soup

When enjoying your high-protein butternut squash soup, consider serving it with a few delightful sides and pairings to elevate the experience. Here are some ideas to try:

Sourdough Bread: The chewy, crusty texture is perfect for dipping into the creamy soup.
Cornbread: Sweet and savory, cornbread adds a warm touch that balances the soup's flavors beautifully.
Simple Salad: A fresh spinach salad or a Winter Salad with Toasted Walnuts not only complements the soup but adds a nutritious crunch.
Grilled Cheese: You can't go wrong with a classic! Pair it with our Grilled Cheese with Spinach and Tomato for a cozy twist.

With these suggestions, your high-protein butternut squash soup becomes a truly satisfying winter dinner. What will you try first?

Time Details for High-Protein Butternut Squash Soup

Preparation Time

Getting ready for this high-protein butternut squash soup is a breeze! Set aside 10 minutes to chop your vegetables and measure out your ingredients.

Cooking Time

Once you're all set, the magic happens in the kitchen! The cooking time is about 40 minutes, allowing the flavors to meld beautifully while the lentils and squash become tender.

Total Time

All in all, you can have this comforting soup ready in 50 minutes. It’s perfect for a cozy winter dinner that’s both nutritious and satisfying! For more tips on preparing lentils, check out this guide to make the most of your ingredient.

Nutritional Information for High-Protein Butternut Squash Soup

Calories

Each serving of this high-protein butternut squash soup comes in at approximately 319 calories, making it a satisfying yet light option for a cozy dinner.

Protein Content

Packed with 16 grams of protein per serving, the combination of lentils and Greek yogurt not only boosts flavor but also supports muscle health—ideal for those looking to maintain a balanced diet.

Fiber and Vitamins

This soup is rich in dietary fiber (12 grams) and loaded with vitamins! Notably, it provides 52 mg of Vitamin C, essential for boosting your immune system, along with calcium and iron for overall wellness.

Explore the nutritional benefits of lentils and butternut squash further to appreciate how they work together to create not just a comforting soup, but also a nutrient-dense meal. By choosing this recipe, you're not just treating yourself; you're nourishing your body too!

FAQs about High-Protein Butternut Squash Soup

Do I need to soak lentils?

Nope! One of the best things about lentils is that they don't require soaking. A quick rinse before cooking is sufficient to remove any debris. This not only saves time but also lets you enjoy your high-protein butternut squash soup sooner!

How do I store and reheat leftovers?

To keep your soup fresh, let it cool completely, then store it in an airtight container in the fridge for up to four days. For longer storage, freeze it in individual portions for up to three months. When reheating, gently warm it on the stovetop or microwave in one-minute intervals—just be sure it’s piping hot before diving in.

What can I serve with this soup?

This cozy no-fuss soup pairs beautifully with crusty sourdough bread, naan, or buttery cornbread. Looking for something lighter? A simple salad, like Spinach Salad, complements it perfectly. On a chilly night, elevate your meal with a grilled cheese sandwich—the gooey cheese is the perfect contrast to the soup's creamy texture!

Conclusion on High-Protein Butternut Squash Soup

In summary, this high-protein butternut squash soup is not only delicious but also incredibly nutritious. Ideal for chilly nights, it combines hearty flavors and protein-packed ingredients to create a satisfying meal. Enjoy it with your favorite bread or a simple salad for a cozy, comforting dinner experience.