Protein-Boosted Butternut Squash and White Bean Soup
A velvety butternut squash and cannellini bean soup enriched with blended cottage cheese for extra high-quality protein. Simple to make and topped with toasted pumpkin seeds for crunch.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Lindsay + Lila
Lindsay created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Blender · Sheet pan · Saucepan · Knife and cutting board
Time saver
Using pre-cut fresh or frozen butternut squash saves prep time; if using frozen, roast directly from frozen until tender.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a rimmed baking sheet with parchmen…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a rimmed baking sheet with parchment paper.
Tap card to mark done - 02
Toss 200g of butternut squash cubes and…
Toss 200g of butternut squash cubes and 1 peeled garlic clove with 1 tsp of olive oil on the baking sheet.
Tap card to mark done - 03
Roast for 20 minutes until the squash…
Roast for 20 minutes until the squash is tender when pierced with a fork and light golden brown.
Look for: the squash is tender when pierced with a fork and light golden brown
Tap card to mark done - 04
Transfer the roasted squash and garlic into…
Transfer the roasted squash and garlic into a high-speed blender.
Tap card to mark done - 05
Add 0
Add 0.5 cup of rinsed cannellini beans, 0.5 cup of low-fat cottage cheese, and 1 cup of warm vegetable broth.
Tap card to mark done - 06
Puree on high speed for 60 to…
Puree on high speed for 60 to 90 seconds until completely smooth and creamy with no visible curds.
Look for: completely smooth and creamy with no visible curds
Tap card to mark done - 07
Pour the soup into a small saucepan…
Pour the soup into a small saucepan over medium-low heat and warm for 3 to 5 minutes until heated through.
Look for: heated through
Tap card to mark done - 08
Ladle the soup into a bowl
Ladle the soup into a bowl, garnish with 1 tbsp of pumpkin seeds, and serve immediately. Store leftovers in an airtight container in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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