Made in one pot and packed full of fiber, this creamy butternut squash, kale, and white bean soup is a hearty and healthy vegetarian recipe that works well for lunch, dinner, or meal prep.
This kale, white bean, and butternut squash soup is a great example of how you can turn kitchen and pantry staples into a delicious meal without much effort. By pairing hearty veggies with a bit of cream and cheese you can easily create a creamy Tuscan-style bean soup that is full of flavor.
And, the best part is, it freezes incredibly well making it a great make-ahead meal for cold weather days. So, you can whip up a double or triple batch of this soup and enjoy it for weeks and months to come.
Why You’ll Love It
- Made in One Pot – This one-pot recipe keeps prep and cleanup time to a minimum.
- High in Fiber – The combination of squash, beans, and kale ensures that this soup contains over 8 grams of fiber.
- Vegetarian – This vegetarian soup recipe is something everyone can enjoy.
- Full of Flavor – The addition of spices, parmesan, and cream ensures that the soup is full of Tuscan flavor.
Ingredients + Substitutions
- Butternut Squash – To add some complex carbohydrates and fiber. I used fresh butternut squash, but you can use frozen butternut squash if preferred, see the notes section of the recipe card for details.
- White Beans – To add some plant-based protein and fiber. I used cannellini beans but you can use navy beans or Great Northern beans if preferred. The recipe calls for canned beans but you can use dried beans if desired, see the notes section of the recipe card for details.
- Kale – To add some leafy greens and micronutrients. I used lacinato kale, also known as Tuscan kale, but curly kale or spinach would also work well.
- Onion and Garlic – To flavor the soup.
- Celery – To add some more veggies.
- Spices – A combination of smoked paprika and chili flakes to add some heat and season the soup.
- Broth – The recipe calls for vegetable broth to make the soup vegetarian but chicken broth will also work well. You can also use a vegetable stock cubed mixed with water.
- Parmesan Rind – To flavor the soup and add a creamy consistency.
- Heavy Cream – Although optional, a splash of cream will ensure the soup is rich and creamy. I used heavy cream but you can use half-and-half if preferred.
- Salt and Pepper – To season.
Dietary Adaptions
To Make it Gluten-Free: Use certified gluten-free broth.
To Make it Dairy-Free: Omit the parmesan rind and swap the heavy cream for canned coconut milk or cashew cream.
Red’s Nutrition Tip
Not only does the combination of butternut squash, white beans, and kale ensure this soup is chock full of veggies and plant-based protein, but it also ensures each serving is packed full of 8 grams of fiber. Consuming adequate dietary fiber helps to normalize bowel movements, promote gut health, control blood sugar levels, and lower cholesterol levels, and can help to regulate weight and appetite by keeping you fuller for longer periods.
Serving Suggestions
This butternut squash kale and white bean soup is a balanced meal with plant-based protein, complex carbohydrates, fiber, and healthy fats. That said, you can adjust the recipe or serve it with sides to suit your dietary needs:
- To make it higher in protein, add another can of white beans to the soup and/or add some cooked sausage, ground turkey, or ground chicken.
- To add more complex carbohydrates, serve the soup with a side of crusty bread and/or add some whole grains to the soup such as quinoa or farro.
- To add more healthy fats, serve the soup with additional parmesan cheese.
Storage + Reheating
To Refrigerate: Allow the soup to cool completely, transfer it to an airtight container, and store it in the refrigerator for 5 days.
To Freeze: Once cooled, leftover soup can be stored in a freezer-safe container for up to 3 months.
To Reheat: Reheat the soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 1-2 minutes. If using frozen leftovers, allow the stew to thaw completely before reheating.
More Butternut Squash and Bean Soup Recipes:
- Vegetable Quinoa Soup
- Tuscan Farro Soup
- Roasted Butternut Squash and Sweet Potato Soup
- Spring Green Minestrone
- Curried Butternut Squash Soup
Butternut Squash, Kale, and White Bean Soup
Made in one pot, this creamy butternut squash kale and white bean soup is a healthy vegetarian recipe you can enjoy for lunch, dinner, or as a meal prep idea.
-
Prep Time: 10 minutes -
Cook Time: 30 minutes
-
Total Time: 40 minutes
-
Yield: 4 servings 1x
-
Category: Soup
-
Method: Stovetop
Prep Time:
Yield:
Category:
Method:Ingredients
- 2 tablespoons olive oil
- 1 onion, diced
- 2 stalks celery, diced
- 4 cloves garlic, minced
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon red pepper flakes
- 1 teaspoon salt
- 1 pound butternut squash, peeled, seeded, and cut into 1-inch cubes (about 4 cups)
- 4 cups vegetable broth, or chicken broth
- 1 cup water
- 1 can (14 ounces) cannellini beans, drained and rinsed
- 2 cups kale, finely chopped
- 1 parmesan rind, plus more to serve
- 1/4 cup heavy cream
Instructions
- In a large pot or Dutch oven on medium heat, warm the olive oil, add the diced onion and celery, and cook for 4-5 minutes until tender and translucent.
- Add the garlic and cook for an additional 1-2 minutes until fragrant, then add the smoked paprika, red pepper flakes, and salt, stir to coat the onion mixture, and cook for a final 30 seconds until fragrant.
- Add the cubed butternut squash to the pot and stir to coat with the onion mixture, then pour in the vegetable broth, water, white beans, and parmesan rind, and stir to combine.
- Turn the heat to high, bring the soup to a boil, and then reduce heat to a simmer and cook for 15-20 minutes until the squash is tender and can easily be pierced with a fork.
- Once cooked, add the chopped kale, stir to combine, and cook for a final 5 minutes until the kale is wilted, then turn down the heat.
- Pout in the heavy cream, stir to combine, then taste the soup and adjust seasoning with additional salt, pepper, and cream as needed.
- The soup can be served immediately with additional parmesan cheese and crusty bread, or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.
Notes
To Use Frozen Butternut Squash: Use 4 cups of frozen cubed butternut squash.
To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder, skip step #1, and add it in step #2.
To Use Garlic Powder: Swap the onion for 2 teaspoons of garlic powder and add it in step #2.
To Use Dry Beans: Add 1/2 cup of dry beans to a large bowl, cover with room temperature water, and soak overnight or for at least 8 hours. Bring a large pot of salted water to a boil, add the soaked beans, and cook them for 40 minutes to 1 hour until tender. Strain and rinse and add the cooked beans to the soup as per step #3.
Nutrition
- Serving Size: 1 serving
- Calories: 291 calories
- Sugar: 7 grams
- Fat: 11 grams
- Carbohydrates: 43 grams
- Fiber: 8 grams
- Protein: 10 grams
Thanks for another awesome recipe. Very delicious and a hit with the entire family!
I’m happy to hear it, thank you for sharing, Maria!
I have tested the recipe yesterday and it is absolutely delicious! Hearty but light, colourful and healthy, a perfect winter soup. It was even better today when I reheated it for lunch.
I didn’t have parmesan rinds, so I simply sprinkled a bit more of parmesan shavings to the bowl when I served the soup. It worked very well. Next time, I will skip the smoked paprika. It works very well in the recipe, but it’s not my favourite taste.
Overall, I highly recommend this recipe.
I’m so happy you enjoyed it, Magda, thanks for sharing!
Many thanks Stephanie, for all the brilliant recipes you are sharing with us.
I forgot to add that the celery might be missing from the recipe. I have added it after the onions and before the cubed squash. It worked perfectly.
We liked this soup so much that I’m making it again today (twice the same week). 🙂
I love this recipe. Made for my family this winter and it was a hit. I added a little more pepper flakes for a New Mexican kick.
So happy you liked it, thanks for sharing!
Made this for dinner tonight. It was delicious I added two cans of beans and some extra parm. I think the next time I make it I’m going to put some Italian sausage in it. Thank you
Love the additions, Gigi, thanks for sharing!
I try many of your recipes. This soup will be one of my favorites.
Thank you Stephanie.
Thank you so much, Mary!
Ingredients calls for 2 celery stalks. I do not see in the directions where to add the celery. I see no mention of it. Maybe I overlooked it a bunch?
Oops! Sorry about that, it gets added in step 1 with the onion. 🙂
Made this soup tonight and it was a hit with all the family. So simple but so delicious and nourishing. Just what we needed. Will definitely be making a second batch tomorrow.