Roasted butternut squash and white bean soup
90 min · 12 g protein · 293 cals / serving
Velvety, sweet and savoury: butternut squash roasted until it caramelises, blended with white beans, garlic, sage and a little coconut milk into a thick, golden soup. Finished with a swirl of yogurt and crunchy toasted pumpkin seeds.
Ingredients
- 1 large squash (about 3 1/2 lb whole) butternut squash, halved lengthwise and seeded; about 1.2 kg (2 2/3 lb) flesh
- 1 tbsp olive oil
- 1 medium onion, diced
- 5 cloves garlic, minced
- 1 tbsp chopped fresh sage, or 1/2 tsp dried
- 2 cans (15 oz each) cannellini beans, drained and rinsed
- 4 cups vegetable broth, or chicken broth
- 1 cup light coconut milk, reduced-fat
- 1 tsp salt
- 1/2 tsp black pepper
- 1/8 tsp nutmeg
- 1 tbsp lemon juice
To serve
- 6 tbsp nonfat Greek yogurt
- 3 tbsp raw pumpkin seeds (pepitas), toasted in a dry pan
Steps
- Heat the oven to 400°F. Brush the cut sides of the squash with a little of the oil and roast cut side down on a lined baking sheet for 50–60 minutes, until a knife slides through the neck with no resistance and the edges are browned. Let it cool for 10 minutes, then scoop the flesh out of the skin.
- Meanwhile, warm the rest of the oil in a large pot over medium heat and cook the onion for 6–8 minutes, until soft and golden. Stir in the garlic and sage for 1 minute.
- Add the roasted squash, beans and broth to the pot and blend until completely smooth with a stick blender (or in batches in a blender, with the lid vented).
- Stir in the coconut milk, salt, pepper and nutmeg and simmer gently for 10 minutes, stirring now and then so it does not catch. Add the lemon juice and taste; thin with a little more broth if you like it looser.
- Ladle into bowls and top each with a spoon of yogurt and the toasted pumpkin seeds.
Good to know
Do I have to roast the squash?
Roasting is where the deep, caramel flavour comes from, but you can simmer peeled cubes in the broth for 20 minutes instead. The soup will be milder and a little sweeter.
Can I make it ahead?
Yes. It keeps 5 days in the fridge and freezes well for 3 months. It thickens as it stands, so add a splash of broth when you reheat.
Richer, with full-fat coconut milk?
Use 1/2 cup full-fat coconut milk in place of the cup of light. It is rounder and more luxurious, at about 69 instead of 73.
Per
- Calories
- 62
- Protein
- (17%)
- 3 g
- Fat
- (27%)
- 2 g
- Carbohydrates
- (57%)
- 10 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 198 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 1757 kcal goes into the pot and 3202 g of ingredients comes out as about 2850 g of food: 62 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.