Total Time: 50 minutes
Serves: 4
Ingredients
- 1 tbsp olive oil
- 1 small yellow onion, chopped
- 2 cloves garlic, minced
- 1 medium butternut squash, peeled, seeded, and cubed (about 4 cups)
- 1 medium apple, peeled and chopped
- 4 cups low-sodium chicken bone broth
- 1 cup 1-2% cottage cheese
- 1 tbsp fresh sage, chopped (or 1 tsp dried)
- 1/4 tsp nutmeg (optional)
- Salt and pepper to taste
Instructions
- In a large pot, heat olive oil over medium heat. Add the onion and cook for 3-4 minutes or until translucent. Add garlic and sage and cook for 1 minute until fragrant.
- Add the butternut squash and apple. Saute for 3-4 minutes.
- Add chicken broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes until the squash is soft and tender.
- Carefully transfer the mixture to a blender (or use an immersion blender). Add cottage cheese and blend until smooth and creamy.
- Return to the pot if needed, warm through, and season with salt, pepper, and nutmeg to taste
Tips:
Top with pumpkin seeds, sage, or a swirl of olive oil. This can be had as a snack or a meal by having this with some sourdough or whole wheat bread or serving this as a side to a main dish.
Why We Love This Recipe:
1. High Protein:
The cottage cheese and bone broth make this soup higher in protein, which helps maintain muscle mass and keeps you full longer. Bone broth also contains collagen peptides, which support joint, gut, and skin health.
2. Vitamins and Antioxidants:
Butternut squash is rich in Vitamin A, which supports eye and skin health as well as acts as an antioxidant. The apple adds Vitamin C, polyphenols, and a natural sweetness, balancing the savory flavors and supporting immune function.
2. Blood Sugar Friendly:
The combination of protein, fats, and fiber from low glycemic carbs like squash and apple makes this a balanced meal that will help keep blood sugars stable. Lycopene, which are powerful antioxidants that help protect the cells and reduce inflammation in the body.