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High Protein Butternut Squash Soup

High Protein Butternut Squash Soup Recipe

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Calories: 340
Ingredients Method Notes

Ingredients
  

  • 2 tbsp olive oil
  • 1 medium yellow onion, diced
  • 2 garlic cloves, minced
  • 4 cups cubed butternut squash
  • 1 cup dried red lentils, rinsed
  • 2 cups bone broth (or chicken broth)
  • 12 oz silken tofu, drained
  • 1 tsp fine sea salt
  • ½ tsp black pepper
  • A pinch of ground cumin (optional)
  • Greek yogurt
  • Toasted pumpkin seeds
  • Olive oil or chili oil

Method
 

  1. Heat olive oil in a large pot over medium heat. Add onion and cook 5 minutes until soft. Add garlic and cook 30 seconds.
  2. Add squash, lentils, and broth. Bring to a boil, then reduce heat, cover, and simmer 15 to 20 minutes until squash and lentils are very tender.
  3. Remove from heat. Transfer soup to a blender, add tofu, salt, pepper, and cumin. Blend until completely smooth, then return to the pot and warm through. Adjust seasoning and consistency with more broth if needed.
  4. Ladle soup into bowls. Top each with a spoonful of yogurt, a sprinkle of pumpkin seeds, and a drizzle of oil. Serve hot.

Notes

If you’re peeling a whole squash instead of using pre-cut, the prep time will be closer to 20 minutes. The soup thickens as it sits; stir in a splash of broth when reheating. For an even higher protein bowl, double the yogurt on top.