Butternut Squash, Sage and Bean Soup

By December 8, 2014 nourish No Comments

It’s no secret that I’m not a fan of the cold weather. While I don’t mind traveling to snow and spending a couple days playing in it, and there is a place and a purpose for all four seasons, my body starts to rebel once the temperature dips too low. Now that winter is fully starting to hit New York, the rebelling is in full effect. Luckily for me, this is also the time of year that making soups every week is not only acceptable but warranted (granted, I am one of those people who can eat soup year round with no problem). 

When I was with my parents in Florida over Thanksgiving, we made dinner my last night at their friend’s home. I made my Cranberry Quinoa Salad and our host made a creamy Butternut Squash and White Bean Soup. After getting back, I was craving some of my own butternut squash soup. While I typically make puréed versions, I was thinking more brothy this time around. I found a recipe online over at The Food Network and adapted it some. Their recipe used fresh beans and I (as often happens) forgot to soak and prep, so I used a combination of canned cannellini and garbanzo beans. While I generally prefer fresh beans to canned (both for taste and digestibility), I also like recipes that are easy for me (and you guys) to do on the fly. The cannellini beans actually get puréed to add some body to the soup, while still keeping it light with the vegetable broth.

With 255 calories, 9g of protein and 13g of fiber per serving this soup makes a great soup entrée. You could even add some quinoa to bring up the protein content some more, but I really enjoyed it tonight as is. The sage brings such a nice, warming flavor – not to mention its rich antioxidant and vitamin K content. Research suggests that sage can be beneficial for brain health, immunity and resolving infection. Such an appropriate name for this healthy herb.

Butternut Squash, Sage and Bean Soup
Serves 4
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  1. 1 tablespoon coconut oil
  2. 1 cup onion, diced
  3. 1 cup carrots, diced
  4. 1 cup celery, diced
  5. 1 cup parsnip, diced
  6. 3 cloves garlic, minced
  7. 2 tablespoons fresh sage, sliced and firmly packed
  8. 3 cups peeled and cubed butternut squash (1 medium squash)
  9. 1 cup cannellini beans
  10. 1 cup garbanzo beans
  11. 2 bay leaves
  12. 4 cups vegetable broth
  13. 1 tablespoon salt
  14. 1/8 teaspoon freshly ground black pepper
  15. 1/4 teaspoon dried red pepper flakes
  16. 1 teaspoon coconut nectar (or honey)
  1. Heat oil in a large pot or Dutch oven over medium heat. Add the onion, carrot, celery, parsnip, garlic, and sage, and cook until the vegetables have softened but are not colored, about 10 minutes.
  2. Add the squash and cook for 10 more minutes. Season with salt, and the black and red peppers. Remove from the heat and set aside.
  3. Puree cannellini beans in a blender with 1/4 cup water until smooth, then add to the pot with the vegetables. Add the chickpeas, vegetable broth, bay leaves and coconut nectar and simmer until the vegetables are tender, about 10 more minutes. Taste and adjust the seasoning, if desired.
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