White Bean Butternut Squash Soup
A velvety, warming soup that blends sweet roasted butternut squash with creamy white beans and sage. Perfect for chilly evenings, it comes together in one pot and tastes like it simmered all day. A drizzle of olive oil and a crack of black pepper are all it needs.
For 4 servings
- prep
Soak the white beans overnight.
Rinse the dried white beans and place them in a bowl. Cover with plenty of cold water and let soak for at least 8 hours or overnight. Drain and rinse before cooking.
TIPIf you forget to soak overnight, use the quick-soak method: boil beans in water for 2 minutes, remove from heat, cover and let sit 1 hour, then drain. - saute · ~7 min
Sauté the aromatics.
Heat 1 tablespoon olive oil in a large pot over medium heat. Add the chopped onion and cook until softened and translucent, about 4 minutes. Add the minced garlic, chopped sage, diced carrot, and diced celery. Cook for another 3 minutes, stirring occasionally, until the vegetables begin to soften.
- boil · ~30 min
Simmer the soup with squash and beans.
Add the cubed butternut squash, drained soaked white beans, and 3 cups of water to the pot. Add a pinch of salt. Bring to a boil over high heat, then reduce the heat to low. Cover and simmer gently for 25 to 30 minutes, until the squash is tender and the beans are completely cooked through.
TIPTest the beans by pressing one against the side of the pot with a spoon — it should mash easily with no hard center. - mix · ~2 min
Blend the soup until smooth.
Remove the pot from the heat. Using an immersion blender, puree the soup directly in the pot until completely smooth and velvety. If using a countertop blender, work in batches and vent the lid to allow steam to escape.
TIPFor a chunkier soup, blend only half and leave the rest as is for texture. - simmer · ~1 min
Adjust consistency and season.
If the soup is too thick, stir in a splash of warm water until it reaches your desired consistency. Stir in the lemon juice and adjust with more salt and black pepper to taste.
- serve
Ladle into bowls and finish with a drizzle of olive oil.
Serve the soup hot in warmed bowls. Drizzle a little raw olive oil over each portion and add a final crack of black pepper.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Roast the squash cubes at 200°C for 20 minutes before adding to the pot for deeper sweetness.
- 2Use canned white beans (drained and rinsed) to skip the overnight soak; reduce simmer time to 15–20 minutes.
- 3For the silkiest texture, blend the soup while it's still hot, and work in batches if using a countertop blender.
- 4Taste the beans before blending — they should mash easily against the pot with no chalky center.
- 5Make ahead: cool completely, refrigerate for up to 4 days; the flavor deepens overnight.
- 6Freeze in airtight containers for up to 3 months; thaw overnight in the fridge and reheat gently.
- 7Stir in a tablespoon of butter or a splash of cream at the end for extra richness.
Adapt it for your goals.
Vegan
This soup is already vegan — simply ensure your olive oil is plant-based and skip any optional dairy garnish.
low oilLow-oil
Reduce the sautéing olive oil to 1 teaspoon and use water or vegetable broth to sweat the aromatics; omit the final drizzle.
high proteinHigh-protein
Add 200g of cooked shredded chicken or crumbled firm tofu along with the squash to boost protein without changing the flavor profile.
spicySpicy
Stir in ½ teaspoon of red pepper flakes or a pinch of cayenne with the garlic for a warm, spicy kick.
Why this is on our healthy list.
Rich in Fiber
Butternut squash and white beans provide both soluble and insoluble fiber, supporting healthy digestion and sustained energy.
High in Plant Protein
White beans offer a hearty dose of plant-based protein, making this soup a satisfying and muscle-friendly meal.
Packed with Vitamin A
Butternut squash is loaded with beta-carotene, which the body converts to vitamin A for healthy vision and immune function.
Low in Saturated Fat
Made with olive oil and no cream or butter, this soup is naturally low in saturated fat and heart-friendly.
Frequently asked questions
Yes — just drain and rinse two 400g cans of cannellini or great northern beans. Add them during the last 15 minutes of simmering.
