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Butternut Squash Soup

Oct 28, 2017 | Recipes

Fall is upon us and there’s a chill in the air…brrr! Cold weather makes me want to curl up with a cozy blanket and a good…bowl of soup! This is, by far, one of my favorite, low-calorie comfort soups. The savory sage and warming pepper flavors blend deliciously with the butternut squash and creamy cannellini beans. It’s super easy to make and provides a blast of vitamin C and other antioxidants, B vitamins, and beta-carotene for radiant skin during the cold months ahead, not to mention healthy joints and sharp vision.

This recipe is made to be dairy-free and vegetarian but you could easily swap the some of the ingredients depending on what you have on hand (i.e., chicken broth for vegetable broth; butter or Ghee for olive oil; Great Northern white beans for cannellini beans).

Stay warm my friends! Enjoy!

Butternut Squash Soup

Serves 6


2 tbsp. olive oil
2 medium yellow onions, chopped
4 fresh sage leaves, slivered
1 bay leaf
1 tsp salt
½ tsp. black pepper
1 (2 lb.) butternut squash peeled, seeded and cut into 1 –inch chunks (about 1 lb. prepared)
1 15oz. can cannellini beans, rinsed and drained
4 cups chicken or vegetable broth



Heat oil in a soup pot over medium heat. Add onion, sage, bay leaf, salt and pepper. Cook, stirring occasionally until onion starts to brown, about 15 minutes.
Stir in squash and beans. Pour in broth. Bring to a boil, then lower to a simmer and cook partially covered until squash turns tender, about 20 minutes.
Scoop out 1 cup soup (squash, beans and all); set aside. Toss bay leaf. Use an immersion or standard blender to swirl soup smooth. Careful, contents will be hot!
Return reserved cup chunky soup to the smooth soup. Reheat over low. Serve hot.


TIME-SAVING TIP: use prepared, cubed butternut squash. If frozen, thaw before cooking.


Meet Sadie

angela sitting outdoors with laptop and eating healthy foods

Hi There!

I’m a registered dietitian and certified personal trainer specializing in gut health and weight loss. My passion is helping successful, hard- working women prioritize their own health goals and achieve weight loss freedom forever.


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