posted in Dairy Free

Butternut Squash and Kale Soup with Fresh Herbs and White Beans

As far as I’m concerned, the New Year starts today.  The last of my Christmas decorations were finally tucked away yesterday.  My kiddo is back in school today, and my healthy eating and yearly fitness challenge begins today too.  It’s time to get serious about getting serious and feed the body some nice and clean things to kick off another year of good health, prosperity and happiness.  I don’t know about you, but when I’m feeling fit and trim and good-about-myself in general… I’m a whole lot nicer to be around.  Feed me stuff like this, and I’m good to go:  Butternut Squash and Kale Soup with Fresh Herbs and White Beans

Soup is kind of one of those wonderful secrets to losing weight.  You can make a giant pot of it, load it with vegetables and flavor, eat bunches of it, and you’re pleasantly (not plumply) stuffed.  It’s cool like that.

This one is so super simple to make.  Just heat a little olive oil in a soup pot, add the veggies and cook them until slightly tender.

Then add broth (vegetable or chicken) plus water, and bring to a boil.

Add chunks of butternut squash and let it simmer in the boiling water until slightly soft.  Make it even easier on yourself and buy a frozen bag of butternut squash chunks!

Definitely add some greenery to your soup.  I’m in love with KALE, so I added that.  Don’t be afraid of it- it’s really great in soup.  You could also add swiss chard if you’re a fan of that.

Fresh herbs lend some flavor to the soup.  I opted for fresh rosemary and fresh thyme.

White beans are added in last.  If you didn’t really want beans in your soup, then just leave them out.  You could also add in chunks of ham or chicken here!

And there’s your beautiful, healthy, vibrant and filling soup.  Enjoy it with a little shredded Parmesan cheese sprinkled on top (or not), and a glass of chilled white wine too (or not).  It’s totally your call.  My secret to staying full during the day when I’m starving and scouring the pantry for Hershey’s bars to dip in peanut butter is to have a big pot of soup like this in my fridge.  It’s so easy to heat a cup of it in the microwave, and it’s seriously filling enough to deter you from any major binging on the bad stuff lurking in your pantry.  Consider it an easy lunch recipe.  You’re welcome.  And HEY… if you’re embarking on a 2013 Healthy Journey of sorts, please bond with me in the comments below and share your story.  As per usual with a New Year, I’m on a journey too.  That’s not to say I’m not going to be baking cookies any time soon… I’m just not going to eat them. (Wait… did I really just swear off cookies?!  Ugh.)

Yield: 8 servings

Prep Time: 25 minutes

Cook Time: 35 minutes

Butternut Squash and Kale Soup with Fresh Herbs and White Beans


  • 1 tablespoon olive oil
  • 1/2 medium onion, chopped
  • 3/4 cup peeled and chopped carrot (about 2 large)
  • 3/4 cup chopped celery (about 3 large)
  • 2 tablespoons chopped scallions
  • 1/4 to 1/2 teaspoon garlic salt
  • 6 cups 99% fat-free chicken or vegetable broth
  • 2 cups water
  • 3 to 4 cups 1-inch chopped butternut squash
  • 2 cups torn/chopped kale leaves
  • 2 to 3 sprigs fresh rosemary and thyme
  • One (15.5-ounce) can white beans, rinsed and drained
  • Kosher salt and freshly ground black pepper, to taste
  • optional: grated Parmesan cheese, for serving


  1. Heat the olive oil in a large soup pot, then add the onion, carrot, celery, scallions and garlic salt. Cook and stir 5 to 6 minutes, or until vegetables begin to soften.
  2. Add the broth, water and butternut squash. Bring to a boil, then reduce the heat to low and simmer for 15 minutes. Add the kale and herbs and simmer an additional 10 minutes. Stir in the beans and heat through. Remove the fresh herb sprigs and discard. Season to taste with salt and pepper, and serve. Sprinkle individual servings with Parmesan cheese, if desired.


  • If you are preparing this recipe as gluten-free, just be sure to use brands of broth and beans that are known to be GF.
  • Nutritional Information per serving (Serving size: 1 1/2 cups) Calories 126.5, Fat .4g, Saturated Fat .1g, Sugar 1.1g, Sodium 782.7g, Fiber 6.6g, Protein 6.5g, Cholesterol 3.8mg, Carbohydrates 26.3g
  • WW POINTS: Smart Points: 2, Points Plus Program: 3, Old Points Program: 2
SOURCE: (inspired by this soup)

Other good lookin’ soup recipes to visit on these delicious food blogs:
Spicy Tomato- Lentil Soup by Heather Christo Cooks
Winter Mexican- Corn Soup by Verses From My Kitchen
Pot Likker Soup by Add a Pinch
Fisherman’s Soup Recipe by Cookin Canuck
Tomato, Chickpea and Vegetable Soup with Basil by Culinary Covers 

38 Responses to “Butternut Squash and Kale Soup with Fresh Herbs and White Beans”

  1. postedJan 7, 2013 3:12 AM

    This sounds really tasty and is so jam-packed with good stuff that I bet it doesn’t feel like you’re missing out on anything!

  2. postedJan 7, 2013 3:23 AM

    I’ve never thought to put butternut squash in my soup – to be honest, I avoid the stuff because it’s so hard to prepare. But now that I know they sell it chopped and frozen? I’m totally in!

  3. postedJan 7, 2013 4:51 AM

    My kids started back to school this morning too…it’s so quite here!
    love the soup Lori!

  4. postedJan 7, 2013 5:34 AM

    What a healthy and delicious looking soup, Lori! My husband and I would love it! Thanks so much for mentioning my Pot Likker Soup, too! xoxo

  5. postedJan 7, 2013 7:05 AM
  6. postedJan 7, 2013 7:31 AM

    Soup is on the menu this week and this tops the list!

  7. postedJan 7, 2013 10:00 AM

    Looks delish Lori!
    Looking forward to following your journey of clean eating over the next 8 weeks! Best of luck!
    Hugs from Bainbridge Island!

  8. postedJan 7, 2013 11:14 AM

    Beautiful soup for a new year and I feel the very same way about my year starting now too.

    My kiddo is back in school today for the first time in SIX weeks…between a holiday trip, xmas vacation, a flood at her school, finally, back in biz!

  9. postedJan 7, 2013 11:22 AM

    Wine and big bowl of soup?! I’m so there.

  10. postedJan 7, 2013 12:41 PM

    This is so mind kind of healthy eating – wine included 😉

  11. postedJan 7, 2013 2:46 PM

    This looks so good! I love hearty soups like this!!

  12. postedJan 7, 2013 4:42 PM

    Just made a white bean soup last night…love!

  13. postedJan 7, 2013 5:47 PM
    Shannon @ Skinny Sometimes

    I prefer savor butternut squash dishes much more than sweet. I can’t wait to try this! Maybe it will help me recover from all the chocolate chip cookie dough brownies I ate over Christmas.

  14. postedJan 7, 2013 6:06 PM

    I still can’t believe you swore off all sugar! But I give you major props for it.

    This soup sounds fabulous. Definitely my kind of winter meal!

  15. postedJan 7, 2013 6:24 PM

    No cookies!! Uh oh!! I’m with you, nothing really beats a big bowl of healthy soup! I’ve been trying to be good, by munching on roasted vegetables! I love the soup! Butternut Squash is my favorite winter time veggie!

  16. postedJan 8, 2013 9:57 AM

    Yum! We are on the same wavelength (I’ve got a kale recipe going up tomorrow), and the whole “no cookies” thing would drive me over the edge 🙂 I just eat dark chocolate and convince myself it’s healthy… or healthier.

  17. postedJan 8, 2013 10:06 AM

    This is such a lovely soup. I love it with the butternut squash and kale. Perfect for a cold winter day like we have here in New York!

  18. postedJan 8, 2013 10:36 AM

    That soup sounds perfect for this time of year! I think I would add a Parmesan cheese rind in while the soup cooks for added flavour.
    This is going to get put in our meal calendar very soon!

    • postedJan 9, 2013 7:57 PM

      Great idea!

  19. postedJan 8, 2013 11:39 AM
    Dannii @ Hungry Healthy Happy

    I am with you about the new year starting yesterday. it always starts the day after my husband’s birthday in our house. This looks great by the way 🙂

  20. postedJan 8, 2013 11:46 AM

    This looks delicious and all sorts of healthy! I always get super motivated to start eating healthier around New Years, too. After binging on so much junk food around the holidays, I don’t want it anymore!

  21. postedJan 8, 2013 12:25 PM

    Yum – what a warming and filling dish, without being too heavy!

  22. postedJan 8, 2013 8:29 PM

    I have a full bundle of kale in the fridge right now and I’m so torn between this huge pot of soup and kale chips. Basically this means I should make both. Sounds like a sound decision to me! YUM!

  23. postedJan 9, 2013 10:15 AM

    This sounds absolutely amazing! I love kale and butternut squash together.

  24. postedJan 9, 2013 10:39 AM

    Yup, I’m also undoing some of the holiday damage these days. 🙂 But when healthy food is this tasty, it’s not really that big a sacrifice!

  25. postedJan 10, 2013 9:12 AM

    I made this last night. WOW. It was so good! As in amazing! I will be making this over and over again. And, I almost never make a recipe twice! Thanks, this is a winner!

  26. postedJan 10, 2013 3:10 PM

    Oh this is just my kind of soup! So healthy, hearty and comforting.

  27. postedJan 11, 2013 5:54 PM
    Lisa Cornely

    Wonderful soup Lori. I made this for dinner tonight and it was delicious. It was flavorful and hearty.

  28. postedJan 12, 2013 4:23 PM

    LOVE this recipe, Lori! Just made this tonight; it was AMAZING. The rosemary was incredible and added a touch of sweetness.
    Thanks so much! Happy New Year; hope all is well with you.

    • postedJan 12, 2013 5:04 PM

      yahoo! Glad you enjoyed, my friend!

  29. postedJan 28, 2013 8:39 AM

    We love veggie bean soup — so easy to make and you are right — so good for our bodies. That’s a lovely bowl of yumminess there!

  30. postedFeb 8, 2013 8:42 AM

    Im also in ‘Healthy 2013’ mode and homemade soups are my go-to meals.I am going to try this with red kidney beans, diced tomatoes, and ground turkey balls seasoned with herbs. I love butternut squash and kale in my soups so I always have them in the fridge. Thanks for his great recipe!

    • postedFeb 8, 2013 10:32 AM

      that sounds wonderful too!

  31. postedMay 22, 2013 3:40 PM

    Just made this soup and it is delicious! I happened to have kale and butternut and I was wanting some soup so I googled kale soups and found your recipe, thanks! Love the fact too that you have the point value since I am a lifetime weight watcher.

  32. postedOct 27, 2013 4:45 PM

    Very good recipe, I had left over roasted butternut squash and kale. I was looking for a recipe to use them and found yours. I added mushrooms, a jar of home canned tomatoes and brown rice. My husband gave it a 10. It was the perfect fall Sunday dinner. I served it with a butternut/kale frittata. (That’s why I had leftover squash and kale). Will be making this recipe again.

    • postedOct 28, 2013 10:46 AM

      SO happy to hear that you enjoyed it!

  33. postedJan 3, 2014 2:54 PM

    Have you ever used fresh white beans instead of the canned ones? I’m going to try to make it that way. Hope it comes out OK. Just hate to have the sodium from canned goods. But the recipe sounds great!

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