Kale, Butternut Squash and White Bean Soup (WW Friendly)

This hearty Kale, White Bean, and Butternut Squash Soup is everything I crave in a nourishing, soul-satisfying WW friendly meal. Every spoonful is packed with vibrant color, rich flavor, and wholesome goodness, making it the perfect way to warm up from the inside out.

I love how three powerhouse ingredients—hearty white beans, tender butternut squash, and nutrient-packed kale—come together in one pot to create a comforting vegetarian meal that’s as beautiful as it is delicious.

For the perfect finishing touch, I like to serve it with toasted baguette or crisp crostini slathered in creamy goat cheese. It’s a simple yet elegant pairing that makes this bowl of goodness even more satisfying.

Why I Love This Kale, Butternut Squash and White Bean Soup

I absolutely love soup—it’s my magical weight loss secret! Enjoying a warm, nourishing bowl for lunch or dinner several times a week is one of my favorite effortless strategies for staying at my goal weight or shedding any extra pounds that sneak up on me. It’s weight management magic in a bowl!

The beauty of soup is that it’s as satisfying as it is healthy. A really good bowl of soup not only fills you up but also makes you feel great, knowing you’re giving your body the nourishment it needs.

Why Soup Works Wonders:

• Keeps you full – A big bowl satisfies hunger with fewer calories.
• Curbs appetite – Helps you eat less without feeling deprived.
• Tames cravings – Warm, flavorful, and deeply satisfying, soup makes it easier to say no to mindless snacking.
• Reduces bloating – Packed with water-rich ingredients that help flush out excess sodium.
• Boosts metabolism – Protein, fiber, and nutrient-dense ingredients work together to keep your body burning efficiently.

It’s simple, delicious, and incredibly effective—one spoonful at a time!

WW Points and Nutrition

Each 1-cup serving of this light and luscious low calorie soup has just:

• Calories: 113 calories
• WW Points: To see your WW Points for this recipe, track it in the WW App!
  (You must be logged into WW on a smartphone or tablet.)
  Old WW Points: 3 PointsPlus

Ingredients

• Olive oil – my go to oil in the kitchen. However, any neutral oil – vegetable, canola, avocado, etc. will work.
• Diced onions – I use yellow onions here. Use whatever you prefer and have on hand.
• Vegetable broth (affiliate link) – I mostly use jarred Better than Bouillon and water when making soups.
• Finely diced canned tomatoes with their liquid – I use mild Rotel tomatoes with chilies.
• Finely chopped fresh rosemary – I use fresh when available or dried when it’s not. Either will work here.
• Salt & Pepper – I use Kosher salt and fresh ground black pepper.
• Diced raw butternut squash – I mostly peel and chop my butternut squash when making this soup. I think the flavor is better. However, often you can find already peeled and chopped butternut squash available in the produce section of larger supermarkets. A great choice when you are short on time.
• Canned white beans, rinsed and well drained – Cannellini or great northern are my standard choice, but use whatever bean you like best and have available. If you like cooking beans from scratch, my easy Slow Cooker White Beans are a great option and work beautifully in this recipe.
• Thinly sliced kale leaves – Be sure to remove and discard the tough stems.
• Grated parmesan cheese (optional) – a flavor garnish for serving.

Making Kale, Butternut Squash and White Bean Soup Step by Step Instructions

Step 1: Assemble and prep the ingredients.

Step 2: Cook the onions.

In a large soup pot or Dutch oven set over medium heat, heat the oil. Add the onions, and cook, stirring often until tender, about 10 minutes.

Step 3: Simmer the Soup.

Stir in the vegetable broth (affiliate link), tomatoes, rosemary, salt and pepper. Bring to a boil and add the squash. Lower the heat to a gentle simmer. Cook until the squash is tender, about 30 minutes.

Step 4: Finish the Soup.

Add the beans and kale and cook for 15 more minutes.

Recipe Additions and Variations

• To decrease the WW Points to 1, decrease olive oil to 2 tablespoons
• Substitute homemade cooked white beans for canned
• Different Beans: Chick Peas, Kidney Beans, Black Beans would all work well
• More Protein: Add cooked chicken, turkey, ham, sausage
• Spicier: Substitute Rotel tomatoes with chilies for the canned diced tomatoes. Or add crushed red pepper flakes with other spices. Add you favorite hot sauce at the table when serving
• Fancier: Top with grated Parmesan and crunchy croutons

Serving Suggestions

• Toasted baguette or crostini spread with goat cheese.
• Slices of Crusty wholegrain bread
• Slices of Irish soda bread

If you’ve made this Low Calorie Kale, Squash and White Bean Soup, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Recipe source: Simple Vegetarian Pleasures (affiliate link) by Jeanne Lemlin

FAQs

Can I use frozen butternut squash in this soup?
Yes! Frozen cubed butternut squash is a great shortcut. It saves time and eliminates the need for peeling and chopping. Just add it directly to the soup — no thawing required.

What type of kale works best in this recipe?
Both curly kale and lacinato kale (also called dinosaur or Tuscan kale) work well. Curly kale holds up nicely in soups, while lacinato kale has a softer texture and slightly sweeter flavor. If you prefer, baby kale can also be used — just stir it in near the end since it cooks much faster.

Can I substitute another green for kale?
Absolutely. Spinach, Swiss chard, or collard greens make excellent substitutes. If using spinach, add it just before serving so it doesn’t overcook.

Do I need to use canned white beans, or can I use dried?
Canned beans are quick and easy, but cooked dried beans work just as well. If starting with dried beans, soak and cook them first before adding to the soup. Great options include cannellini, navy beans, or great northern beans.

What’s the best way to store and reheat this soup?
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave (affiliate link). The soup also freezes well for up to 3 months — just leave a little room in the container for expansion.

Can I make this soup in a slow cooker or Instant Pot?
Yes! For the slow cooker, combine all ingredients except the kale and cook on LOW for 6–7 hours or HIGH for 3–4 hours. Stir in the kale during the last 15–20 minutes. For the Instant Pot (affiliate link), cook on HIGH pressure for about 6 minutes, then quick release and stir in the kale.

How to peel and cut butternut squash for this soup?

The smooth skin and somewhat elongated shape of a butternut squash make it one of the easiest squashes to work with, provided you have the right tools: a really sharp Chef’s knife (affiliate link), cutting board (affiliate link) and vegetable peeler (affiliate link).

All you need to do is place your squash on its side and slice off both ends. Lots of folk claim it’s even easier if you microwave (affiliate link) the entire squash for a minute or two, but I’ve never felt it was necessary.

Next I like to peel my squash. Place the squash on its side and run your peeler along its length. You can peel the length of the squash in long strokes or you can peel it half way up the sides and then turn it and peel the other half. Totally your choice.

Cut the squash in half. You can also cut the squash at the neck first and then cut the two pieces in half if you prefer. Using a spoon, scrape out the seeds and any stringy bits.

Be sure to save the seeds if you have ambitions to roast them.

Slice each half into strips and each strip into cubes.

More Easy Healthy WW Friendly Recipes for Soup

• This Quick and Easy Chicken White Bean Salsa Soup is a zesty, protein-packed meal that comes together in no time, blending tender chicken, creamy white beans, and flavorful salsa for a satisfying bowl of comfort.
• Packed with bold spices, hearty beans, and a medley of vegetables, this is truly The Best Vegetarian Chili Recipe—so satisfying that even meat lovers will ask for seconds.
• Let your slow cooker do the work while you enjoy the rich, savory flavors of Slow Cooker Chicken Pasta Fagioli, a comforting Italian-inspired soup with tender chicken, wholesome beans, and pasta.
• A rustic, nourishing blend of tender beans, sweet cabbage, and warming spices, Slow Cooker Bean & Cabbage Soup simmers to perfection for a cozy and nutritious meal.
• Silky, creamy, and surprisingly light, Skinny Potato Leek Soup is a healthier take on a classic, delivering all the comforting flavor without the guilt.
• Hearty, protein-rich, and packed with flavor, WW White Bean Sausage Soup combines lean sausage, creamy white beans, and aromatic herbs for a dish that’s both satisfying and WW-friendly
• Here’s an easy WW friendly meal plan featuring this delicious healthy soup.

Need a little help getting back on track? Eat soup.

Once you discover all the benefits of soup for health and weight loss, you become a soup nut and never look back.

My Skinny Soups eCookBook brimming with easy, healthy, delicious recipes for the slow cooker and stovetop will help!