This Smoky Butternut Squash & White Bean Soup is a cozy, hearty bowl of plant-based comfort food. Naturally creamy thanks to blended squash and white beans, this soup gets a savory depth from smoked paprika and a hint of garlic.

It’s perfect for cool autumn evenings or anytime you need a nourishing, filling meal with minimal effort. This recipe is great for meal prep and easy to freeze, making it a go-to for busy weeks.

Smoky Butternut Squash & White Bean Soup Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/4 teaspoon ground cumin
• 1/4 teaspoon red pepper flakes (optional, for heat)
• 1 medium butternut squash (about 2–2.5 lbs), peeled and cubed
• 1 (15 oz) can white beans (cannellini or Great Northern), drained and rinsed
• 4 cups vegetable broth
• 1/2 teaspoon sea salt (adjust to taste)
• 1/4 teaspoon black pepper
• 1 tablespoon lemon juice or apple cider vinegar (for brightness)
• Fresh herbs or croutons, for garnish (optional)

Substitutions:
Swap white beans with chickpeas for a nuttier flavor. Use sweet potato instead of squash if preferred.

Kitchen Tool Tips

• Immersion Blender: I use this immersion blender in nearly every soup—it saves time and cleanup by blending right in the pot.
• Vegetable Peeler: A Y-peeler makes peeling squash faster and safer, especially with thick skin varieties.
• Heavy-Bottomed Dutch Oven: Ensures even heat distribution and prevents scorching during long simmers.

How to Make Smoky Butternut Squash & White Bean Soup

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and cook for 5–6 minutes until softened.
2. Stir in garlic, smoked paprika, cumin, and red pepper flakes (if using). Sauté for 1–2 minutes until fragrant.
3. Add cubed squash, white beans, and vegetable broth. Season with salt and pepper.
4. Bring to a boil, then reduce heat to low and cover. Simmer for 20–25 minutes until squash is fork-tender.
5. Use an immersion blender to blend the soup until smooth, or transfer in batches to a blender. Add lemon juice and adjust seasoning.
6. Serve hot, garnished with herbs or crunchy croutons if desired.

Nutritional Information

Per serving (based on 4 servings):
Calories: 230
Fat: 5g
Carbohydrates: 38g
Protein: 9g
Fiber: 8g
Sodium: 620mg

How to Serve

Top with chopped parsley, a swirl of coconut cream, or crispy roasted chickpeas. Pair with crusty sourdough or a simple green salad for a full meal.

Storage

• Refrigerator: Store in an airtight container for up to 5 days.
• Freezer: Freeze in individual portions for up to 3 months.
• Reheating: Warm on the stovetop over low heat or microwave in 60-second intervals, stirring between.

FAQs

Can I use frozen butternut squash?
Yes, frozen cubed squash works well and cuts down prep time.

Is this soup vegan and gluten-free?
Yes, it’s naturally vegan and gluten-free as written.

How can I make it spicier?
Add extra red pepper flakes or a dash of chipotle powder for more heat.

Can I add protein?
This soup is already protein-rich thanks to the white beans, but a scoop of quinoa or lentils can boost it further.

Do I have to peel the squash?
Yes, peeling is recommended for a smooth texture unless you’re using a high-powered blender.

This Smoky Butternut Squash & White Bean Soup is a must-try for soup season. It’s simple, satisfying, and endlessly customizable. If you make it, leave a comment below.

Smoky Butternut Squash & White Bean Soup

Recipe by Tammy Poppie

0.0 from 0 votes

Servings

4

servings

Cook Mode

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Ingredients

• 1 tablespoon olive oil

• 1 medium yellow onion, chopped

• 3 cloves garlic, minced

• 1 teaspoon smoked paprika

• 1/4 teaspoon ground cumin

• 1/4 teaspoon red pepper flakes (optional, for heat)

• 1 medium butternut squash (about 2–2.5 lbs), peeled and cubed

• 1 can white beans (cannellini or Great Northern), drained and rinsed

• 4 cups vegetable broth

• 1/2 teaspoon sea salt (adjust to taste)

• 1/4 teaspoon black pepper

• 1 tablespoon lemon juice or apple cider vinegar (for brightness)

• Fresh herbs or croutons, for garnish (optional)

Directions

• Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and cook for 5–6 minutes until softened.
• Stir in garlic, smoked paprika, cumin, and red pepper flakes (if using). Sauté for 1–2 minutes until fragrant.
• Add cubed squash, white beans, and vegetable broth. Season with salt and pepper.
• Bring to a boil, then reduce heat to low and cover. Simmer for 20–25 minutes until squash is fork-tender.
• Use an immersion blender to blend the soup until smooth, or transfer in batches to a blender. Add lemon juice and adjust seasoning.
• Serve hot, garnished with herbs or crunchy croutons if desired.

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