White Bean Butternut Squash Soup
A healthier variant of butternut squash soup that still feels like a normal dish while improving protein density without increasing the serving size.
For 3 servings
Sauté the aromatics and squash
Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrot, and butternut squash, stirring occasionally until the vegetables are lightly softened and fragrant.
TIPCutting the vegetables into uniform sizes ensures they cook evenly and finish at the same time.Simmer the vegetables in seasoned water
Pour in the water and season with salt and black pepper. Bring the liquid to a boil, then reduce the heat and simmer until the butternut squash is very tender when pierced with a fork.
TIPKeep the pot partially covered to prevent too much liquid from evaporating while simmering.Blend with beans and milk until smooth
Stir in the white beans and milk. Use an immersion blender directly in the pot, or transfer to a stand blender, to process the mixture until the soup is completely smooth and creamy. Serve hot.
TIPIf the soup is too thick, add a small splash of water or milk until your desired consistency is reached.
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a high-speed blender for the smoothest possible texture.
- 2Peel the squash with a sharp vegetable peeler before cubing to save time.
- 3Add a splash of lemon juice just before serving to brighten the earthy flavors.
Adapt it for your goals.
Why this is on our healthy list.
High Plant-Based Protein
White beans significantly increase the protein density of this vegetable soup.
Supports Digestive Health
Butternut squash and beans provide fiber to support healthy digestion.
Rich in Antioxidants
Butternut squash provides beta-carotene for immune system support.
Frequently asked questions
Yes, it is rich in fiber and plant-based protein, making it a nutrient-dense choice for heart health and digestion.
