Cozy Butternut Squash and White Bean Soup with Kale
A soothing & cheering soup made with golden Butternut Squash and delicious creamy white beans, topped with crispy garlicky kale and crunchy seeds.
Servings: 4
Calories: 210kcal
Equipment
- Potato masher
Ingredients
- 1 small onion finely chopped
- 4 cloves garlic finely chopped
- 1 tablespoon olive oil
- 450 g butternut squash about 5 cups cubed
- 240 g cooked white beans 1 standard tin/can eg. Cannelini or Butterbean
- 750 ml vegetable stock or a good quality vegan stock cube or boullion dissolved in same amount of water
- 2 teaspoon rosemary or thyme finely chopped
- Salt and pepper to taste
For the Crispy topping
- 100 g kale
- 40 g pine nuts You can also use pumpkin or squash seeds
- 1 garlic clove
- 1 tablespoon olive oil
Instructions
- Sautee the onion and garlic with the olive oil in a large pan until translucent.1 small onion, 4 cloves garlic, 1 tablespoon olive oil
- Add the squash and veggie stock. (You want the stock to cover the veggies - add more water if needed) .450 g butternut squash, 750 ml vegetable stock
- Simmer for 10 mins & add the beans & herbs.240 g cooked white beans , 2 teaspoon rosemary or thyme
- Simmer for another 10 mins until the squash is completely soft and all the veggies start to collapse.
- Add a little extra water if needed, then squish with a potato masher or partially blend with an immersion blender. You want the texture to be creamy, but with some satisfying chunks.
- Season with salt and pepper to taste.
For the crispy topping
- Finely chop the kale and saute in a pan for around 3 minutes with the olive oil & garlic.100 g kale, 40 g pine nuts, 1 garlic clove, 1 tablespoon olive oil
- Add the pine nuts and sautee for a few more minutes until the kale is crispy and the pine nuts are toasted.
- Remove the garlic before serving.
Video
Notes
Hint: if you want to add extra seasonings such as chili or curry, add them at the same time the squash is sautéing in the pan. This enhances their flavours.
🌶️Substitutions & Variations
This butternut squash and white bean soup is very versatile, and can be switched up according to what you have or what you love to eat:- Other Beans: Choose Great Northern Beans, navy Beans, Adzuki beans or even chickpeas.
- Other squash types: try Kabocha, Queensland Blue or any other full flavoured squash or pumpkin in place of the butternut.
- Extra Spicy: add cumin, chili powder or some smoked hot paprika to bump up the flavour.
- Curried: Add some garam masala or curry paste to the soup after you cook down the onions.
- Smooth and Creamy: For a silky smooth texture, blend the soup thoroughly, either with a stick immersion blender or (carefully) in a jug blender.
- A little extra acidity: Add a squeeze of lemon juice or a teaspoon of apple cider vinegar to make the flavours ping.
Nutrition
Calories: 210kcal | Carbohydrates: 21g | Protein: 4g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Sodium: 765mg | Potassium: 583mg | Fiber: 4g | Sugar: 5g | Vitamin A: 14857IU | Vitamin C: 49mg | Calcium: 130mg | Iron: 2mg