WW Recipe of the Day: Kale, Butternut Squash & White Bean Soup
This cozy kale, white bean and butternut squash soup provides the ultimate in soul-satisfying, tastebud pleasing, nourishing goodness.
Three highly nutritious foods come together in this tasty one pot vegetarian meal in a bowl, lending it vibrant color and flavor.
For a fitting accompaniment, try toasted baguette or crostini spread with goat cheese.
WW Kale, Butternut Squash & White Bean Soup
I love soup. It's my magical weight loss secret! Eating a bowl of soup for lunch and/or dinner several times a week is one of my favorite easy, healthy delicious strategies for staying at goal or losing any extra pounds that can creep up on me. It's weight management magic in a bowl!
When you eat a really good bowl of soup, you feel good and you know you're being healthy too.
The Benefits of Soup:
- Soup fills you up with fewer calories.
- Soup blunts your appetite.
- Soup crushes cravings.
- Soup banishes bloating.
- Soup boosts metabolism.
Are You Ready To Slim Down With Soup?
What are the Calories/WW SmartPoints for this Kale, Butternut Squash White Bean Soup?
Each 1-cup serving of this light and luscious low calorie soup has just 113 calories and:
2 *SmartPoints (Green plan)
2 *SmartPoints (Blue plan)
2 *SmartPoints (Purple plan)
3 *PointsPlus (Old plan)
To see your WW PersonalPoints for this recipe and track it in the WW app or site, Click here!
Kale, Butternut Squash and White Bean Soup Recipe Notes and Step by Step Instructions
The most challenging part of this easy, healthy Kale, Butternut Squash and White Bean Soup Recipe is Preparing the Vegetables....
Chopping onion
Peeling and finely chopping or dicing the onions.
Fresh thinly sliced kale
Removing the stems from the kale and slicing it thin.
And peeling/chopping the butternut squash. Of course this can be mostly avoided by choosing already chopped vegetables that are so readily available in so many grocery stores these days!
If you have never peeled/cut butternut squash it can look a little intimidating but it's really not. Before we continue with making our soup here's a little primer on preparing the butternut squash...
How to Peel/Cut Butternut Squash
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.
Peeling Butternut Squash
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.
Butternut Squash
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.
Chopping Butternut Squash
Slice each half into strips and each strip into cubes.
Now it's time to make soup...
Cooking onions over medium heat
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.
Butternut Squash with vegetable stock and herbs
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.
Butternut Squash Soup with Kale and White Beans
Add the beans and kale and cook for 15 more minutes.
Butternut Squash Soup Recipe Additions & Variations
- To decrease the SmartPoints 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
Squash Soup Serving Suggestions
- Toasted baguette or crostini spread with goat cheese.
- Slices of Crusty wholegrain bread
- Slices of Irish soda bread
Butternut Squash Kale White Bean Soup
Ingredients
- ¼ cup olive oil
- 2 large onions, diced
- 10 cups vegetable broth
- 1 cup finely diced canned tomatoes with their liquid (I used mild Rotel tomatoes with chilies)
- 2 teaspoons finely chopped fresh rosemary (or ½ teaspoon dried)
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 2 cups diced raw butternut squash
- 2 cups canned white beans, rinsed and well drained
- 4 cups thinly sliced kale leaves (stems removed and discarded)
- grated parmesan cheese (optional)
Instructions
- 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.
- Stir in the vegetable broth, 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.
- Add the beans and kale and cook for 15 more minutes.
- Serve with grated Parmesan cheese, if desired.
Recipe Notes
- To decrease the SmartPoints 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: Add you favorite hot sauce at the table when serving
- Fancier: Top with grated Parmesan and crunchy croutons
Recipe source: Simple Vegetarian Pleasures (affiliate link) by Jeanne Lemlin
*Points® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan's ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.
More Yummy WW Freestyle Recipes for Soup
- Quick & Easy Chicken White Bean Salsa Soup
- The Best Vegetarian Chili Recipe
- Slow Cooker Chicken Pasta Fagioli
- Slow Cooker Bean & Cabbage Soup
- Skinny Potato Leek Soup
- WW White Bean Sausage 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!
This post contains affiliate links to products I like. When you buy something through one of my Amazon links or other (affiliate links), I receive a small commission that helps support this site. Thank you for your purchase!
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Robin O
I agree with you about all the healthy benefits of soup, when it's WW-friendly. Thank you for sharing a vegetarian recipe!
Mike
Hi,
Your Butternut Squash Kale White Bean Soup looks awsome! Only 113 calories? Wow. This is something for me. Definitely will try this out. I'm currently thinking about losing weight. Could you give me an advice, which program should I use? or where to start?
Cici
Absolutely Delish
Lynn Thompson
Can this cook in a crock pot?
Martha McKinnon
Hi Lynn, I haven't made it in the crock pot but believe it will work well. I'm guessing that it would take about 6 hours on low. Of course this depends on the size of your crock pot and how hot it cooks. Hope this helps. ~Martha
Doris
This looks so yummy !!!! have you ever substituted fresh spinach for kale?? If so did you make any modifications to the recipe ?? thanks ..
Martha McKinnon
Hi Doris, I have't make this with spinach but believe it will work well. I don't believe any modifications are needed. ~Martha
Pat
I thought this had a great flavor! I took your hint to decrease the oil to reduce the points even more....and didn't miss the extra oil. This will definitely find a place in our favorite soup recipes! Thank you!
Kathy Foltz
This recipe is surprisingly delicious. I made it today when my daughter visited. We both went back for seconds. This recipe is a keeper!