Butternut Squash Soup with Kale and White beans
This butternut squash soup with kale and white beans is one-pot meal and packs nearly 20 grams of protein.
Ingredients
- 1/4 cup water (for sautéeing vegetables, or sub with 1 tsp avocado oil)
- 1 cup white onion (finely chopped, ~1 large onion, can sub with any other variety)
- 3 cloves garlic (~1.5 tsp finely minced)
- 4 cups butternut squash (1 small, ~1-1/4 lb, cubed into bite-size pieces)
- 4 cups kale (finely chopped, curly or dino work really great, hard stems removed , ~ 12 oz bunch, ~5 oz after removing stems)
- 4 sprigs thyme (fresh, or sub with 1 tsp dried)
- 1 tsp smoked paprika (optional)
- 2 tsp rosemary (fresh, ~1/2 sprig, or sub with 1/4 tsp dried)
- 1 tsp cinnamon powder
- 1-1/4 tsp salt (or to taste)
- 5 cups low sodium vegetable broth (store-bought or homemade, can sub with 4 cups broth+1 cup water)
- 4 cups navy beans cooked, 2.5 (15 0z) canned, 1.25 cup dry
- 2 tbsp pumpkin seeds
- 2 tbsp nutritional yeast
- 2 tbsp lemon juice (~1 large lemon)
Instructions
- Add 1/4 cups water to a heavy-bottom stock pot over medium heat. Once the water comes to a boil, add onions and garlic and cook, stirring ocassionaly to prevent sticking, for 4-5 minutes. The onion will become soft and caramalized.
- Add the cubed butternut squash and cook for 3-4 minutes. If it starts sticking to the bottom of the pot add 1 tbsp of water at a time.
- Add the chopped kale and cook for 3-4 minutes, stirring often to prevent sticking. Add the stock, and bring the mixture to a slow boil over medium heat. Add the cooked navy beans with fresh thyme and rosemary. Turn the heat down and let the soup simmer until vegetables have cooked through (~20 minutes).
- Add pumpkin seeds and nutritional yeast to a spice grinder and grind to a fine powder consistency. Add to the soup pot and cook for another five minutes. Add the lemon juice and stir. Turn the heat off and serve hot. Enjoy!
Notes
Which Kale variety is best?
Dino and Curly kale varities work great, but you can use any variety. You will need about 12 oz kale as after removing the stems it will be around 5 oz. You can also substitute kale with spinach or swiss chard. Since spinach is much softer than kale, add it in the last 5-7 minutes of cooking.
Make it more spicy
Top the soup with a sprinle of pinch or two of crusehd red pepper.
Sub with other types of white beans
You can sub navy beans with other varieties of white beans: cannellini beans or Great Northern beans
Nutrition
Serving: 1.75cupCalories: 346kcalCarbohydrates: 63gProtein: 19gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gTrans Fat: 0.002gSodium: 151mgPotassium: 1317mgFiber: 23gSugar: 7gVitamin A: 17543IUVitamin C: 82mgCalcium: 309mgIron: 6mg
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