There’s nothing quite like a bowl of warm, vibrant soup on a cool day, and this Creamy Butternut Squash Soup is pure comfort. The secret to its incredibly thick and luscious texture isn’t heavy cream, but a humble can of cannellini beans! They blend seamlessly into the sweet, roasted squash, lending a fantastic dose of plant-based protein and fiber that makes this soup a truly satisfying meal. It’s a fantastic make-ahead dish; simply blend it up and reheat whenever you need a quick, wholesome, and delicious meal.
Ingredients
• PREP: 10 minutes | COOK: 40 minutes | YIELD: 8 x 1-cup servings
• 1 butternut squash, about 3 lbs / 1.36 kg, halved lengthwise and seeds scooped out
• Cooking spray
• 1 tsp / 5 ml extra virgin olive oil
• 1 onion, halved and thinly sliced
• 1 tsp / 5 ml herbes de Provence
• 1 clove garlic, minced
• 2 cups cooked cannellini beans or 1 x 15-oz / 440 ml can, drained and rinsed
• 1½ cups / 360 ml low-fat milk, or plain unsweetened soy or almond milk
• ½ tsp / 2.5 ml ground cinnamon
• ¼ tsp / 1.25 ml ground cumin
• Pinch freshly grated nutmeg
• Pinch cayenne pepper
• ½ tsp / 2.5 ml sea salt
• ¼ tsp / 1.25 ml black pepper
• ¼ tsp / 1.25 ml pure vanilla extract
Instructions
1. Preheat your oven to 400°F / 200°C. Lightly spray the cut flesh of the butternut squash with cooking spray. Place the squash halves flesh-side down on a baking sheet.
2. Roast until the squash is very tender when pierced with a fork or skewer, about 40 minutes. Remove from the oven and set aside to cool until it’s comfortable to handle.
3. While the squash cools, heat the olive oil in a large skillet over medium-high heat. Add the sliced onion and herbes de Provence, cooking and stirring occasionally until the onion begins to brown, about 3 minutes.
4. Reduce the heat to medium and continue cooking the onions until they are very soft and well-browned, about 5 to 10 minutes more. Stir in the minced garlic and cook for another 2 to 3 minutes until fragrant. Transfer the onion and garlic mixture to a high-powered blender.
5. Scoop the roasted squash flesh out of its skin and add it to the blender. Add the drained cannellini beans, milk, cinnamon, cumin, nutmeg, cayenne, salt, pepper, and vanilla extract.
6. Blend on high until the mixture is completely smooth and velvety. You may need to do this in batches depending on the size of your blender.
7. Pour the blended soup into a large pot and heat over medium heat, bringing it to a gentle simmer. Once heated through, the soup is ready to serve.
Nutritional Information
• Nutritional Value Per Serving
• Calories: 156
• Calories from Fat: 18
• Protein: 2 g
• Carbs: 25 g
• Total Fat: 2 g
• Saturated Fat: 0.5 g
• Trans Fat: 0 g
• Fiber: 1 g
• Sodium: 274 mg
• Cholesterol: 2 mg
Pro Tips
• Quick-Start Swap: To get this soup on the table in under 20 minutes, skip roasting the squash and use 4 cups / 950 ml of canned pumpkin purée or sweet potato purée instead.
• Safety First Blending: For an ultra-silky texture, blend the soup in batches. If using a standard blender (not an immersion blender), let the hot cool slightly before blending to prevent steam from building up pressure.
• Meal-Prep Master: This soup is perfect for making ahead. Store it in an airtight container in the fridge for up to 5 days. It will thicken as it cools; simply add a splash of milk or broth when reheating to reach your desired consistency.
• Garnish Generously: Elevate your bowl with toppings! A swirl of coconut cream, a sprinkle of toasted pumpkin seeds, fresh thyme, or a dash of smoked paprika adds wonderful flavor and texture.
FAQ
Q: How can I make this butternut squash soup vegan
A: This recipe is easily made 100% vegan. Simply use a plain, unsweetened plant-based milk such as soy or almond milk instead of dairy milk. The incredible creaminess comes from the blended cannellini beans, not dairy, so the texture will remain rich and velvety.
Q: Is this vegetarian soup a good source of protein
A: Yes, thanks to the cannellini beans, this soup offers a great boost of plant-based protein and fiber. Unlike traditional recipes that use cream, the beans make this soup a more satisfying and nutritionally balanced meal.
Q: Can I make this soup ahead of time for meal prep
A: Absolutely. This soup is perfect for meal prepping. Store it in an airtight container in the fridge for up to 5 days. The soup will thicken as it cools; simply stir in a splash of milk or vegetable broth when reheating to reach your preferred consistency.
Q: What can I substitute for cannellini beans
A: If you don’t have cannellini beans, other white beans like Great Northern beans or navy beans are excellent substitutes and will yield a similarly creamy texture. In a pinch, you could also use chickpeas.
