Roasted Autumn Squash Soup

Name: Roasted Autumn Squash Soup
Yield: 4 servings
Ingredients: 800 g Peeled raw butternut squash; 160 g Apple, cored; 120 g Onion; 12 g Fresh garlic; 8 g Olive oil; 600 mL No-salt-added broth; model 35 mg sodium / 240 mL; 600 g No-salt-added cottage cheese, lowest-fat available; model 1% milkfat; 1 g Ground nutmeg; 20 g Unsalted pumpkin seeds

By Tyler Bloomingdale · Built to Prep

Generated food illustration of Roasted Autumn Squash Soup

Generated illustration; appearance and pictured props may differ from the prepared recipe.

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Estimated nutrition per portion

299.7calories

24.7g protein

41.9g carbs

6.3g fat

Sodium: 112 mg / estimated

1 of 4 equal portions. Estimates change with brands, ingredient ratios, cooking yield and portion size. Unknown sodium is not zero.

Ingredients and shopping list

Full batch: 4 listed servings.

800 g Peeled raw butternut squash
160 g Apple, cored
120 g Onion
12 g Fresh garlic
8 g Olive oil
600 mL No-salt-added broth; model 35 mg sodium / 240 mL
600 g No-salt-added cottage cheese, lowest-fat available; model 1% milkfat
1 g Ground nutmeg
20 g Unsalted pumpkin seeds

Cooking instructions

Heat oven to 425 F. Toss 2-cm squash cubes, apple, onion and garlic with the measured oil; roast 25-35 minutes until tender and browned. Transfer to a saucepan with broth and nutmeg; simmer 5 minutes. Cool slightly before blending; vent a countertop blender safely or use an immersion blender. Blend cottage cheese separately with a ladle of warm soup, then combine off heat. Do not boil after adding dairy. Weigh the finished batch and divide into four equal portions. Top each with 5 g pumpkin seeds.

Meal-prep storage

Refrigerate promptly within 2 hours at 40 F or below; use within 3-4 days. Freeze individual portions up to 2 months for best quality. Thaw in the refrigerator. Dairy mixtures may separate; stir after thawing. Reheat hot soup and cooked egg dishes to 165 F; do not repeatedly reheat the full batch.

Ingredient and allergy checks

Listed allergens: Milk. GF-eligible*. Ingredient badges are not a guarantee of safety. Check all packaged products and cross-contact.

Recipe notes

A protein-forward meal-prep recipe from the Built to Prep collection.

New development recipe; kitchen texture/yield and exact labels need testing.

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