Description
Savory butternut squash, kale, and white bean soup blends Mediterranean comfort with wholesome nutrition. Creamy textures and earthy flavors welcome you to a nourishing culinary journey that warms both body and soul.
Ingredients
Scale
Main Vegetables:
- 1 medium butternut squash, peeled and cubed
- 2 medium carrots, diced
- 2 celery stalks, chopped
- 1 bunch kale, stems removed and chopped
Proteins and Liquids:
- 1 can (15 ounces/425 grams) white beans (cannellini or great northern), drained and rinsed
- 6 cups vegetable broth
Seasonings and Aromatics:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- 1/4 teaspoon ground black pepper
- Salt to taste
- 1 tablespoon lemon juice (optional, for brightness)
- Fresh parsley (optional, for garnish)
Instructions
- Warm olive oil in a generously sized pot, creating a sizzling base for the soup’s aromatic foundation.
- Gently introduce chopped onions, allowing them to soften and become translucent, releasing their sweet undertones over medium heat.
- Incorporate minced garlic, stirring briefly until its pungent aroma permeates the kitchen and enhances the vegetable medley.
- Introduce diced butternut squash, stirring to coat the cubes with the fragrant oil and onion mixture, preparing them for a transformative cooking process.
- Pour in vegetable broth, creating a liquid canvas that will gradually tenderize the squash and meld the soup’s complex flavors.
- Sprinkle dried thyme and a pinch of red pepper flakes, infusing the broth with herbaceous warmth and subtle heat.
- Reduce heat and allow the soup to simmer, letting the squash become tender and begin to break down, thickening the broth naturally.
- Drain and rinse white beans, then fold them into the simmering mixture, adding creamy texture and protein-rich substance.
- Tear kale leaves into bite-sized pieces, nestling them into the soup during the final moments of cooking to preserve their vibrant color and nutritional integrity.
- Season with salt and black pepper, tasting and adjusting to create a harmonious flavor profile.
- Remove from heat and let the soup rest momentarily, allowing flavors to unite and intensify before serving.
Notes
- Roast butternut squash beforehand for deeper, caramelized flavor that enhances the soup’s overall richness.
- Use fresh kale instead of frozen to maintain crisp texture and maximize nutrient retention.
- Swap white beans with chickpeas or cannellini beans for variety and different protein profiles.
- Select low-sodium vegetable broth to control salt content and customize seasoning according to personal preference.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Lunch, Dinner
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 6
- Calories: 150
- Sugar: 4 g
- Sodium: 400 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 6 g
- Protein: 7 g
- Cholesterol: 0 mg