Ingredients
Scale
- 1 large butternut squash (about 3 lbs), peeled and cubed
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- 4 cups high-protein chicken bone broth (or vegetable broth)
- 1 cup plain non-fat Greek yogurt (or silken tofu for a vegan option)
- 1 teaspoon fresh ginger, grated
- 1/2 teaspoon ground nutmeg
- Salt and black pepper to taste
- Optional: Toasted pumpkin seeds or hemp hearts for garnish
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook for about 5 minutes until it becomes translucent and soft. Stir in the minced garlic and grated ginger, cooking for another 60 seconds until the mixture smells fragrant. Be careful not to burn the garlic, as it can turn bitter very quickly.
- Add the cubed butternut squash to the pot and stir to coat it with the aromatics. Pour in the bone broth, ensuring the squash is mostly submerged. Bring the liquid to a boil, then reduce the heat to low and cover the pot with a lid. Let it simmer for 20 to 25 minutes, or until the squash is fork-tender and falling apart.
- Turn off the heat. Use an immersion blender directly in the pot to blend the soup until it is completely smooth. If you do not have an immersion blender, carefully transfer the soup to a standard blender in batches. Once smooth, stir in the Greek yogurt (or silken tofu) and the nutmeg. Blend again briefly to incorporate the protein source fully. Season with salt and pepper to taste. Serve hot, topped with pumpkin seeds or hemp hearts for an extra crunch.
- Cook Time: 45 minutes