Butternut Squash Bean Soup

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Whole Food Plant-BasedOil-freeGluten-freeSugar-free

An easy, warm, and creamy butternut squash bean soup, seasoned with rosemary and garlic to create a rich, hearty, and comforting meal. It’s vegan, ready in 20 mins with 6 simple ingredients.

A close up view of the easy, healthy, and creamy butternut squash vegan soup

The rosemary and garlic give this butternut squash bean soup a cozy, warm feeling and makes your kitchen smell amazing while it cooks.

This recipe is whole food plant based, quick and easy to make, ready in just 20 mins with 6 basic ingredients.

An overhead view of the easy, healthy, and creamy butternut squash vegan soup

Recipe Highlights

  • Dietary – vegan (dairy-free & egg-free), whole food, gluten-free, oil-free, nut-free, and grain-free
  • Nutritional features – low in fat and calories, high in fiber
  • Quick and easy to make, ready in 20 mins
  • Only 6 simple ingredients
  • Allergy-friendly
  • Budget-friendly
  • Perfectly seasoned, rich and creamy
a 3/4 view of the easy, healthy, and creamy butternut squash vegan soup in a bowl

Simple Whole Food Ingredients

In this recipe, butternut squash is simmered with onion and garlic, and seasoned with rosemary. It’s then mashed and served with beans to create a perfectly balanced and nutritious, healthy soup.

Here are the 6 ingredients you need:

  • squash – you’ll need butternut squash or it can be substituted with pumpkin
  • onion – one medium onion will be enough
  • garlic – adds a great flavor to the soup
  • rosemary – you can use dry or fresh rosemary, it gives an amazing aroma and taste
  • cannellini beans – I use them for thickening the soup and making it more creamy
  • red kidney beans – the recipe is with red kidney beans, but you can use any kind like black beans, pinto beans etc., they make the soup even more nutritious
the ingredients for the easy, healthy, and creamy butternut squash vegan soup

For the full ingredients list, measurements, and instructions, please find the recipe card below.

Why Make This Butternut Squash Bean Soup

The recipe for this butternut squash bean soup is so quick and easy. You have a delicious, healthy, and nourishing soup in just 20 mins.

Butternut squash is packed with vitamins, minerals, antioxidants, and fiber. It is good for your eyesight as it is loaded with vitamin A. It’s also low in calories but high in important nutrients, like magnesium, potassium, vitamins C, and B.

In this recipe, butternut squash is paired with beans for a satiating and filling meal.

Beans are one of the healthiest foods in the world. They are rich in fiber and complex carbohydrates. As part of a healthy diet, they can significantly reduce the risk of cardiovascular diseases that contribute to Alzheimer’s and stroke.

The easy, healthy, and creamy butternut squash vegan soup in a pot, 3/4 view

This Butternut Squash Bean Soup is

  • vegan (dairy-free & egg-free)
  • whole food
  • oil-free
  • gluten-free
  • nut-free
  • loaded with fiber
  • quick and easy to make
  • ready in just 20 mins
  • made with 6 simple ingredients
  • healthy and delicious
the easy, healthy, and creamy butternut squash vegan soup in a bowl and a hand is taking some aways with a spoon

How to Store

  • Let cool before storing
  • Fridge: Store in a sealed container for up to 5 days.
  • Reheat: Reheat gently on the stovetop or in the microwave for a few minutes.

More Healthy Vegan Soups Recipes

the easy, healthy, and creamy butternut squash vegan soup in a bowl and a hand is taking some aways with a laddle

If you try this Butternut Squash Bean Soup, please let me know! Leave a comment and ★★★★★ recipe rating below. I would love to see your remakes and hear what you think.

Did you try this recipe? I’d love to hear about it!
Click here to leave a review.

Butternut Squash Bean Soup

Venelina Dove M.D.
A simple warm and creamy butternut squash soup is paired with soft buttery beans and seasoned with rosemary to create a rich, hearty, and comforting soup.
4.67 from 3 votes
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Soups
Cuisine European
Servings 4

Ingredients
 

  • 20 ounces (550 g) butternut squash, peeled and cubed
  • 1 medium (110 g) onion, diced
  • 2 cloves garlic, pressed
  • 1 tsp dry rosemary, or chopped fresh rosemary
  • 1 tsp Himalayan salt
  • 2 cups (480 ml) water
  • ½ cup (80 g) cannellini beans, cooked/canned
  • 1 can red kidney beans, rained and rinsed, 15-oz can

Instructions
 

  • In a medium pot add the chopped veggies (butternut squash, onion, and garlic), water, rosemary, and salt. Cover with a lid and bring to a boil. Then reduce the heat and let simmer for about 15 mins.
  • Once the veggies are cooked and softened, mash them with a potato masher in the pot.
  • After that, add one cup of the mashed soup with the half cup of white beans in a blender. Blend until smooth.
  • Pour the blended beans into the mashed soup. Stir well to combine. This gives a perfect creamy texture to the soup.
  • Finally, add the red kidney beans to the soup and stir. Serve warm and enjoy!

Notes

  • You can also make the soup with one type of beans only.
  • If you don't have a blender, you can simply mash the soup with part of the cooked beans. It won't be as creamy, but it will thicken the soup.
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I’m Venny, I am a medical doctor and I believe great health stems from eating whole plant foods. Here you’ll find delicious (mostly) oil-free whole food, plant-based recipes and learn how food makes you healthy!


2 thoughts on “Butternut Squash Bean Soup”

  1. 5 stars
    This recipe showed up in my inbox and actually that’s how a lot of what I cook starts out. Ok – made this as recommended – actually had a bit more of the squash. It was quite runny even after mashing and adding the white beans so I did another cup of soup and the rest of the can of white beans and blended it with the immersion blender. Saves cleaning the Vitamix and also does a great job. I had some extra stock so I warmed up the red beans before adding into the soup, also I reserved a cup of the red beans to add to the bowl after serving the soup. That way you get the nice effect of the red beans vs them being mixed in with the soup, All about the pictures – lol. So overall, flavors were great, consistency was great with the adjustment – for me this is a winner. Will be posting my bowl on IG later! Thanks for the recipe!!

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