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Creamy Butternut Squash Soup (with Cannellini Beans) – vegetarian recipe
Stav Kogan

Creamy Butternut Squash Soup (with Cannellini Beans)

Discover the secret to an incredibly thick and luscious butternut squash soup without heavy cream. This recipe uses cannellini beans for a fantastic dose of plant-based protein and fiber, creating a truly satisfying and wholesome meal.
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 8 serving
Calories: 156

Ingredients
  

  • 1 butternut squash, about 3 lbs / 1.36 kg (3 lb), halved lengthwise and seeds scooped out
  • 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 (480 ml) cooked cannellini beans or 1 x 15-oz / 440 ml (14.9 fl oz) can, drained and rinsed
  • 1½ cups / 360 ml (12.2 fl oz) low-fat milk, or plain unsweetened soy or almond milk
  • ½ tsp (2.5 ml / 0.1 fl oz) ground cinnamon
  • ¼ tsp (1.25 ml / 0 fl oz) ground cumin
  • Pinch freshly grated nutmeg
  • Pinch cayenne pepper
  • ½ tsp (2.5 ml / 0.1 fl oz) sea salt
  • ¼ tsp (1.25 ml / 0 fl oz) black pepper
  • ¼ tsp (1.25 ml / 0 fl oz) pure vanilla extract
  • 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.

Method
 

  1. Preheat your oven to 400°F / 200°C. Lightly spray the cut flesh of the butternut squash with cooking spray.
  2. Place the squash halves flesh-side down on a baking sheet.
  3. Roast until the squash is very tender when pierced with a fork or skewer, about 40 minutes.
  4. Remove from the oven and set aside to cool until it's comfortable to handle.
  5. While the squash cools, heat the olive oil in a large skillet over medium-high heat.
  6. Add the sliced onion and herbes de Provence, cooking and stirring occasionally until the onion begins to brown, about 3 minutes.
  7. Reduce the heat to medium and continue cooking the onions until they are very soft and well-browned, about 5 to 10 minutes more.
  8. Stir in the minced garlic and cook for another 2 to 3 minutes until fragrant.
  9. Transfer the onion and garlic mixture to a high-powered blender.
  10. Scoop the roasted squash flesh out of its skin and add it to the blender.
  11. Add the drained cannellini beans, milk, cinnamon, cumin, nutmeg, cayenne, salt, pepper, and vanilla extract.
  12. 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.
  13. Pour the blended soup into a large pot and heat over medium heat, bringing it to a gentle simmer.
  14. Once heated through, the soup is ready to serve.
  15. 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.

Nutrition

Calories: 156kcalCarbohydrates: 25gProtein: 2gFat: 18g

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