As the temperatures drop, there’s nothing quite like a warm bowl of soup to provide comfort and nourishment. This Chili Butternut Squash Soup with White Beans combines the natural sweetness of butternut squash with the subtle heat of red chili pepper, creating a harmonious blend of flavors. The addition of white beans and tender kale not only enhances the texture but also boosts the nutritional value, making it a wholesome choice for any meal.
This vegan and gluten-free soup is both hearty and satisfying, perfect for those seeking a healthy yet indulgent dish. The creamy coconut milk adds a luscious richness, while the medley of spices ensures each spoonful is bursting with taste. Whether you’re preparing a cozy dinner for yourself or hosting guests, this soup is sure to impress and provide warmth during the cooler months.
Full Recipe:
Ingredients:
- 2 cups butternut squash, peeled and cut into 1/2-inch cubes
- 1/2 medium red chili pepper, diced
- 1 (15-ounce) can white beans, drained and rinsed
- 1 (15-ounce) can diced tomatoes
- 1 tablespoon coconut oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 green onions, chopped
- 1/2 teaspoon Italian seasoning
- 2 sprigs cilantro
- 1 cup coconut milk
- 1 cup vegetable broth
- 1 teaspoon black pepper
- 1 cup tender kale (or collard greens, or spinach), chopped
- 1/4 teaspoon cayenne pepper
Directions:
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Heat coconut oil in a large pot over medium-high heat. Add chopped onions and diced red chili pepper; cook until onions are soft, about 3 minutes. Stir in minced garlic and half of the chopped green onions; cook for 1 minute.
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Add butternut squash cubes, white beans, diced tomatoes, Italian seasoning, and cilantro to the pot; stir to combine. Pour in coconut milk and vegetable broth, then season with black pepper and cayenne pepper. Bring to a boil, then reduce heat to a simmer and cook for 20 minutes.
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Stir in chopped kale and cook for an additional 4 minutes. Serve the soup hot, garnished with the remaining chopped green onions.
Prep Time: 15 minutes | Cooking Time: 25 minutes | Total Time: 40 minutes
Kcal: Approximately 250 kcal per serving | Servings: 4 servings
As the leaves turn golden and the air carries a crisp chill, nothing brings comfort quite like a warm bowl of soup. Chili Butternut Squash Soup with White Beans is a dish that combines earthy sweetness, a touch of spice, and wholesome ingredients to create a perfect balance of flavors. Whether you’re looking for a cozy fall meal, a nutritious boost, or an easy-to-make dish, this soup ticks all the boxes.
In this article, we’ll dive into the origins of butternut squash soup, its health benefits, why this recipe stands out, and tips to make it even better.
The Origins and History of Butternut Squash Soup
Butternut squash has been a staple in kitchens for centuries, tracing its origins back to the Americas. Native American tribes were among the first to cultivate squash, using it in soups, stews, and other nourishing meals. Squash, along with beans and corn, made up the “Three Sisters” – an essential trio of crops grown together for optimal nutrition and sustainability.
Over time, butternut squash made its way into European kitchens, becoming a favorite ingredient due to its versatility, sweet and nutty flavor, and ability to complement both savory and sweet dishes. Today, butternut squash soup is enjoyed worldwide in various forms, often blended for a creamy texture or combined with hearty ingredients like beans, lentils, or root vegetables.
This particular Chili Butternut Squash Soup with White Beans takes inspiration from both traditional squash soups and chili-infused recipes, creating a dish that is rich in flavor while still being light and healthy.
Why This Recipe Stands Out
While butternut squash soup is a classic, this version takes it up a notch by adding white beans, chili, and kale, making it more filling and nutrient-dense. Here’s what makes this soup unique:
- Perfectly Balanced Flavors – The natural sweetness of butternut squash is complemented by the spiciness of red chili and the savory depth of white beans. Coconut milk adds a creamy richness without overpowering the dish.
- Protein-Packed and Fiber-Rich – White beans are an excellent source of plant-based protein and fiber, making this soup a satisfying meal on its own.
- Nutrient-Dense Superfood Ingredients – This recipe includes nutrient powerhouses like butternut squash, kale, and garlic, offering vitamins A, C, and K, antioxidants, and immune-boosting properties.
- Vegan and Gluten-Free – This soup is completely plant-based and free from gluten, making it perfect for a variety of dietary needs.
- One-Pot Meal for Easy Cooking and Cleanup – Everything is cooked in a single pot, making the cooking process simple and hassle-free.
Health Benefits of This Chili Butternut Squash Soup
1. Supports Immune Health
- Butternut squash is loaded with vitamin A and C, which support immune function and keep colds and flu at bay.
- Garlic and onions are natural antibacterials that boost the immune system.
2. Promotes Heart Health
- White beans are rich in fiber, potassium, and magnesium, all of which contribute to heart health by regulating blood pressure and reducing bad cholesterol.
- Butternut squash contains carotenoids and antioxidants that help reduce inflammation and protect against heart disease.
3. Aids Digestion and Gut Health
- White beans and kale are excellent sources of fiber, which supports gut health and aids digestion.
- Coconut milk provides healthy fats that can aid in nutrient absorption.
4. Helps with Weight Management
- This soup is low in calories yet high in fiber and protein, keeping you full for longer without excessive calories.
- The combination of slow-digesting fiber and protein makes it an excellent choice for weight-conscious individuals.
5. Great for Skin and Eye Health
- The beta-carotene in butternut squash is converted into vitamin A, essential for maintaining healthy skin and vision.
- Kale adds an extra boost of vitamin K and antioxidants, which contribute to skin health and anti-aging.
How to Make This Chili Butternut Squash Soup Even Better
While this recipe is delicious as is, you can customize it in several ways:
1. Adjust the Spice Level
- Love spice? Add more chili peppers or cayenne pepper for an extra kick.
- Prefer it milder? Reduce the amount of chili or swap it for paprika for a subtle smokiness.
2. Add More Protein
- Want even more protein? Toss in some chickpeas, lentils, or tofu.
- If you’re not vegan, shredded chicken or turkey would work well in this soup.
3. Make It Extra Creamy
- If you prefer an ultra-creamy soup, blend half of it with an immersion blender before adding the kale.
- You can also add more coconut milk or cashew cream for richness.
4. Boost the Greens
- Not a fan of kale? Substitute with spinach, Swiss chard, or collard greens.
- Fresh herbs like cilantro or parsley add brightness to the dish.
5. Experiment with Toppings
- Add some crushed tortilla chips, roasted pumpkin seeds, or croutons for texture.
- A dollop of vegan sour cream or Greek yogurt (if not vegan) can add extra creaminess.
Serving Suggestions
This soup pairs wonderfully with a variety of sides:
- Crusty Bread or Garlic Bread – Perfect for dipping into the soup.
- Brown Rice or Quinoa – For an extra dose of fiber and protein.
- Grilled Cheese or Avocado Toast – A great combo for a satisfying meal.
- Roasted Vegetables – Add extra nutrients with roasted Brussels sprouts, carrots, or sweet potatoes.
Storage and Meal Prep Tips
This soup is perfect for meal prep since it stores well.
- Refrigeration: Store in an airtight container for up to 4 days.
- Freezing: Freeze in individual portions for up to 3 months. Thaw in the fridge overnight before reheating.
- Reheating: Warm on the stove over medium heat or in the microwave in 1-minute intervals. If the soup thickens, add a splash of vegetable broth or coconut milk to adjust consistency.
Conclusion
Chili Butternut Squash Soup with White Beans is the ultimate comfort meal that combines warmth, nutrition, and bold flavors in every spoonful. Whether you’re making it as a quick weeknight dinner, meal prepping for the week, or serving it at a cozy gathering, this recipe is guaranteed to be a hit.
With its rich texture, nourishing ingredients, and customizable options, it’s a soup that you’ll want to make again and again. Try it out, and don’t forget to experiment with your own favorite ingredients to make it truly your own!