The Best Butternut Squash and Bean Soup Recipe

butternut squashIt's the time of year when I can't get enough of butternut squash. Whether it's roasted or mashed, with cinnamon or without, or even in a casserole, I'm always finding new ways to incorporate more butternut squash into my diet this time of year when its fresh from harvest.

While butternut squash contains a lot of potassium which may not be great for some people in large quantities, it also contains a wide variety of nutrients and vitamins like vitamin A, vitamin C, calcium, magnesium, and fiber. Plus, you can't beat the calorie count at only 82 calories a cup!

With that, I wanted to share with you one of my unique takes on this wonderful winter squash. My Butternut Squash and Bean Soup recipe creates a hearty, warm winter meal that's perfect for chilly winter days and it's super quick and easy to make. 


2 Tablespoons of Organic Extra Virgin Olive Oil

1 Large Onion (Vidalia Preferred) (Chopped)

1 Large Butternut Squash (Peeled, Seeded, and Cubed)

3 Garlic Cloves (Minced)

1 Tablespoon of Sage (Chopped) (Fresh or Dried)

1/2 Tablespoon of Rosemary (Chopped) (Fresh or Dried)

1/4 Teaspoon of Parsley (Chopped) (Fresh or Dried)

1 Teaspoon of Ginger (Fresh or Ground)

1/2 Teaspoon of Sea Salt

1/8 Teaspoon of Pepper

1 Box of Organic Vegetable or Chicken Broth

2 cans of Organic Cannellini Beans (optional, if you don't like beans)


If you've never cooked with Butternut Squash before, I'd recommend first peeling it with a simple vegetable peeler. It works great. Then, cut the neck off from the base. You can then easily cut the base in half to scoop out the seeds with a spoon. Everything can then be cut into smaller cubes.


Heat the oil in a large skillet over medium heat. Add onion, salt, and pepper and sauté until soft, about 5-7 minutes. 

Add the cubed squash and continue to cook for 8-10 minutes. The squash will start to soften.

Add the garlic, sage, rosemary, and ginger. Stir everything together for about 1 minute or until fragrant. 

Add 3 cups of broth and bring to a boil. Reduce heat and simmer for approximately 20-30 minutes or until the squash can be cut easily with a fork. 

Using a ladle, pour some of the soup into a blender and blend until smooth. Pour the pureed soup into a new pot and keep on very low heat on the stove.

Continue to puree the mixture until all of the mixture has been turned into soup and is now in the new pot on the stove. 

Rinse your 2 cans of Cannellini beans and add them to the soup. 

Allow soup to cook for approximately 10 minutes. Feel free to add more broth if your soup is too thick. You can create whatever consistency you like.

Enjoy with crusty bread!

Want to learn more about seasonal eating?

The Seasonal Food Guide

Cookie and Kate






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