Protein Butternut Squash Soup: Easy Meal Prep (Print Version)
Protein-packed butternut squash soup is ideal for healthy meal prep. Enjoy this satisfying, nutrient-rich soup that's simple to make and keeps well.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 50 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Vegetarian, Vegan, Gluten-Free, Dairy-Free
# Ingredients:
→ The Hearty Base
01 -
2 lbs butternut squash, peeled, seeded, and cubed into 1-inch pieces
02 -
1 tbsp olive oil
03 -
1 large yellow onion, chopped
04 -
4 cloves garlic, minced
→ Flavor & Protein Power
05 -
4 cups vegetable broth (low sodium)
06 -
3/4 cup red lentils, rinsed
07 -
1 tbsp curry powder
08 -
1 tsp ground cumin
09 -
1/2 tsp ground turmeric
10 -
1/4 tsp cayenne pepper (optional)
11 -
Salt and black pepper to taste
→ Creamy Finish & Garnish
12 -
1/2 cup full-fat coconut milk (canned)
13 -
1 tbsp apple cider vinegar
14 -
1/4 cup fresh cilantro, chopped, for garnish
15 -
2 tbsp pumpkin seeds (pepitas), for garnish
# Instructions:
01 -
Heat 1 tbsp olive oil in a large pot or Dutch oven over medium heat. Add 1 large yellow onion, chopped, and cook for 5-7 minutes until softened. Stir in 4 cloves garlic, minced, and cook for another minute until fragrant, being careful not to burn.
02 -
Add 2 lbs butternut squash, cubed, to the pot. Stir in 1 tbsp curry powder, 1 tsp ground cumin, 1/2 tsp ground turmeric, and 1/4 tsp cayenne pepper (if using). Cook for 2-3 minutes, stirring constantly to coat the squash with the aromatic spices.
03 -
Pour in 4 cups vegetable broth and add 3/4 cup rinsed red lentils. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the butternut squash and lentils are very tender. This forms the heart of your Protein-Packed Butternut Squash Soup: Meal Prep Perfect.
04 -
Carefully use an immersion blender to purée the soup directly in the pot until smooth and creamy. Alternatively, transfer the soup in batches to a regular blender (vent the lid for steam) and blend until desired consistency is reached, then return to the pot.
05 -
Stir in 1/2 cup full-fat coconut milk and 1 tbsp apple cider vinegar. Season your Protein-Packed Butternut Squash Soup: Meal Prep Perfect generously with salt and black pepper to taste. Heat through for 2-3 minutes without boiling to allow flavors to meld.
06 -
Ladle the warm Protein-Packed Butternut Squash Soup: Meal Prep Perfect into bowls. Garnish each serving with 1/4 cup fresh cilantro, chopped, and 2 tbsp pumpkin seeds (pepitas) for added texture and flavor. Enjoy immediately or prepare for meal prep.
# Notes:
01 -
This soup is fantastic for meal prep! Let it cool completely before dividing into airtight containers. It will keep well in the refrigerator for up to 4-5 days or can be frozen for up to 3 months.
02 -
For more heat, increase the 1/4 tsp cayenne pepper or add a pinch of red pepper flakes. If you prefer it milder, omit the cayenne entirely.
03 -
Feel free to experiment with other garnishes like a swirl of plain yogurt (dairy or non-dairy), a sprinkle of toasted cashews, or a drizzle of chili oil for extra flair.
04 -
Many grocery stores sell pre-cut butternut squash, which can save you significant prep time. Just ensure it's about 2 lbs for this recipe.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Immersion blender or standard blender
03 -
Cutting board
04 -
Sharp knife
05 -
Measuring cups and spoons
# Nutrition Facts (Per Serving):
Calories: 246 kcal
Total Fat: 7 g
Total Carbohydrate: 36 g
Protein: 9 g