Butternut Squash and Kale Soup with Fresh Herbs and White Beans

  • Here’s a new soup recipe that I’m loving these days:  Butternut Squash and Kale Soup with Fresh Herbs and White Beans

    Butternut Squash and Kale Soup recipe from RecipeGirl.com

    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:

    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.

    Butternut Squash and Kale Soup recipe from RecipeGirl.com

    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.

    Butternut Squash and Kale Soup recipe from RecipeGirl.com

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

    Butternut Squash and Kale Soup recipe from RecipeGirl.com

    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!

    Butternut Squash and Kale Soup recipe from RecipeGirl.com

    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.

    Butternut Squash and Kale Soup recipe from RecipeGirl.com

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

    Butternut Squash and Kale Soup recipe from RecipeGirl.com

    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!

    Butternut Squash and Kale Soup recipe from RecipeGirl.com

    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.)

    Butternut Squash and Kale Soup with Fresh Herbs and White Beans

    Yield: 8 servings

    Prep Time:25 minutes

    Cook Time:35 minutes

    Ingredients:
    • 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
    Directions:
    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.
    Tips:
    • 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.
    Nutrition:
    • 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
    • Weight Watcher POINTS: Freestyle SmartPoints: 1, Smart Points: 2, Points Plus Program: 3, Old Points Program: 2
    SOURCE:  RecipeGirl.com (inspired by this soup)

    Here are a few more soup recipes you might enjoy:

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    Lori Lange of Recipe Girl

    Meet The Author: Lori Lange

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    Comments

  • JAMIE wrote:

    Lori,
    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!

    • Lori Lange wrote:

      Not yet!

  • Lisa wrote:

    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.

    • Lori Lange wrote:

      SO happy to hear that you enjoyed it!

  • Patty wrote:

    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.

  • Raven wrote:

    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!

    • Lori Lange wrote:

      that sounds wonderful too!

  • kellypea wrote:

    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!

  • The Healthy Apple wrote:

    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.
    xoox

    • Lori Lange wrote:

      yahoo! Glad you enjoyed, my friend!

  • Lisa Cornely wrote:

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

  • Sylvie @ Gourmande in the Kitchen wrote:

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

  • Denise wrote:

    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!

  • Anita at Hungry Couple wrote:

    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!

  • Kiersten @ Oh My Veggies wrote:

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

  • Megan {Country Cleaver} wrote:

    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!

  • Laura wrote:

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