Butternut squash and butter bean soup is a warm and creamy plant based recipe perfect for fall and winter. Made with roasted butternut squash, sweet potato, and hearty butter beans, this dairy-free soup is both nutritious and delicious! Whether you’re looking for a healthy weeknight dinner or meal-prep recipe for weight loss, this creamy vegan soup is sure to be a new favorite!
Why You'll Love This Vegan Soup
- Weight-loss friendly: With only 320 calories, 13 grams of fiber, and 15 grams of plant based protein per serving, this is a soup recipe that will fill you up without weighing you down. Butternut squash and sweet potato provide complex carbs and tons of vitamins and minerals to keep you energized and butter beans add lots of protein and fiber to keep you full and help you reach your fitness goals!
- Meal-Prep Friendly: A batch of this soup makes six servings and reheats in just minutes so you can have a healthy lunch or dinner all week long. To make it even quicker, store each serving in separate soup meal-prep containers. This soup also freezes well for longer storage.
- Super Nutritious: Each serving of this butternut soup meets the daily recommendation for vitamin A and Riboflavin (B2). It also provides nearly half the daily fiber and vitamin C recommendation, and it is a great source of potassium, manganese, and other B vitamins. These nutrients are essential for immunity, metabolism, and healthy hair and skin.
- Wholesome Ingredients: This vegan soup is made with whole plant foods and spices. It is dairy-free, gluten-free, and can easily be made oil-free too.
Equipment Needed for This Recipe
- Cutting board
- Chopping knife
- Vegetable peeler
- Large baking dish, like a casserole or lasagna dish
- Measuring cups and spoons
- High-sided Non-stick skillet
- Spatula
- Blender. I use a Vitamix, and I love it!
- Serving bowls
Ingredients and Substitutions
- Butternut squash. Choose a medium/large one or two small ones. Alternatively, honeynut squash will provide a similar flavor.
- Sweet potatoes. For a substitute, I recommend using carrots or you can also use more butternut squash.
- Garlic. I highly recommend not substituting the fresh garlic for powdered garlic. The flavor of roasted garlic in this soup is so delicious! And yes, you will want to use the whole bulb!
- Butter beans. Try to find large butter beans. They are typically about 1-inch long and add a hearty bite to this soup that I love! If you cannot find butter beans in the supermarket, they can be substituted with any white bean or even chickpeas.
- Spices. For this soup, you will need turmeric powder, ground cumin, smoked paprika, salt, and black pepper.
- Tomato paste. I like to use the tomato paste tube so I don’t have to worry about storing leftovers. If you are using canned tomato paste, store the rest in the freezer in layers of 1-2 tablespoons divided by a layer of wax paper or baking parchment paper, and kept in a freezer bag. That way, you can peel off a small amount at a time without defrosting the whole thing.
- Nutritional yeast. Nutritional yeast adds a savory, cheesy element to this soup, but it can be omitted if you have a sensitivity to yeast or can’t find it at the store.
- Canned coconut milk. Make sure to use an unsweetened canned coconut milk. You can choose light or full fat, depending on your preference.
How to Make Butternut Squash and Butter Bean Soup
Step One – Roast the Vegetables
Peel and chop the sweet potato into 2-inch pieces. Cut the squash in half, length-wise and remove the seeds. Cut off the top of the garlic bulb to expose the tops of the cloves inside, but keep at least a couple layers of the peel on. In a large baking dish, add one tablespoon of avocado or olive oil and spread it around to coat the bottom of the dish. Add the sweet potato pieces, and squash halves, cut-side down with the garlic bulb hidden in one of the seed cavities of the squash. Roast at 400F for 45-60 minutes, or until tender. Let cool before blending.
Step Two – Season and Cook the Butter Beans
When the vegetables are almost finished roasting, heat a high-sided non-stick skillet or shallow Dutch oven with one tablespoon of oil over medium heat with the spices and tomato paste. Drain the butter beans and add them to the skillet. Mix well to coat with the seasonings, and cook for 5 minutes. Leave in the skillet, and set aside.
Step Three – Blend the Soup
Once the roasted vegetables are cool enough to handle, squeeze the garlic out of the peels and into a high-speed blender, I like to use my Vitamix because it make everything super smooth. Scoop the squash out of the peel and add to the blender, then add the sweet potatoes, water, coconut milk, and salt. Blend until very smooth and creamy. If it is not blending enough, add more water a little at a time and continue to blend until smooth.
Step Four – Bring it All Together
Pour the blended soup into the skillet with the butter beans and heat over medium-low until it starts to simmer. Mix frequently to prevent sticking and cook until heated through, about 5 minutes. Divide into serving bowls or soup meal-prep containers.
Free eCookbook!
Want quick and easy vegan recipes? Subscribe now for a FREE eCookbook with my top 10 recipes that are ready in 30-Minutes or less. Plus, get our latest recipes and meal plans delivered straight to your inbox. You can unsubscribe at anytime!
Storage and Meal Prep Tips
- Refrigerator: Store leftover butternut squash and butter bean soup in an airtight container for up to 5 days in the fridge. To reheat, cover and microwave for 30-45 second intervals, stirring in between until hot. The soup also reheats quickly on the stovetop. If the soup has thickened during refrigeration, mix in a splash of water or non-dairy milk to thin it out.
- Freezer: This creamy vegan soup will keep in the freezer for up to three months in a sealed container. To reheat, I recommend using the microwave for 1-minute intervals, until heated through.
- Meal Prep: Butternut squash white bean soup makes a perfect meal-prep recipe! It is easy to make a big batch and store in separate glass soup containers for a quick and healthy vegan lunch or dinner.
Serving Suggestions
- As a side dish: This is a hearty plant based soup that is great as a meal, but also makes a satisfying side. This soup pairs well with main dishes like Crispy Parmesan Cauliflower Steaks, Almond Crusted Tofu Cutlets, or Portobello Mushroom Steaks.
- With salad and toasted bread. Make it a high-protein meal by serving it with Crispy Tofu Cesar Salad.
- With a sandwich. Try it with a Crispy Zucchini Sandwich or Tempeh BLT Sandwich.
- Bring it to a potluck! Make a big batch of this creamy dairy-free soup to bring to a holiday party. For more holiday recipes to share, check out my Vegan Holiday Cookbook.
Want more vegan squash recipes? Try these next:
Hearty butter beans in a velvety smooth butternut squash soup makes a nourishing and healing soup perfect for an easy plant-based dinner or meal-prep recipe. Whether you serve it as a hearty side to a vegan main dish, or as a side to a salad or sandwich, this comforting soup is sure to be one you’ll crave all season long!
If you try this butter bean and squash soup, please leave a comment below and follow me on social media @RootyFruityVegan to support this blog and help others discover these easy vegan recipes too!
Butternut Squash and Butter Bean Soup
- Total Time: 1 hour 10 minutes
- Yield: 6 Servings 1x
- Diet: Vegan
Description
Creamy roasted butternut squash soup with hearty butter beans is an delicious and healthy plant-based meal perfect for chilly days. Try this warming soup for an easy vegan dinner or lunch meal prep.
Ingredients
- 2 small sweet potatoes (~400 grams)
- 1 medium butternut squash (~700 grams)
- 1 bulb fresh garlic
- 2 Tablespoons avocado oil, divided
- 1 1/2 Tablespoons tomato paste
- 1 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon onion powder
- 1/4 teaspoon black pepper
- 2 cans (15 oz each) large butter beans
- 1/4 cup nutritional yeast
- 1/2 cup canned coconut milk, unsweetened
- 1 cup water
- 1/4 teaspoon salt, or to taste
Instructions
- Preheat oven to 400F (205C). Peel and chop the sweet potato into 2-inch pieces. Cut the squash in half, length-wise and remove the seeds. Cut off the top of the garlic bulb to expose the tops of the cloves inside, but keep at least a couple layers of the peel on.
- In a large baking dish, add one tablespoon of avocado or olive oil and spread it around to coat the bottom of the dish. Add the sweet potato pieces, and squash halves, cut-side down with the garlic bulb hidden in one of the seed cavities of the squash. Roast at 400F for 45-60 minutes, or until tender. Let cool before blending.
- When the vegetables are almost finished roasting, heat a high-sided non-stick skillet or shallow Dutch oven with one tablespoon of oil over medium heat with the spices and tomato paste. Drain the butter beans and add them to the skillet. Mix well to coat with the seasonings, and cook for 5 minutes. Leave in the skillet, and set aside.
- Once the roasted vegetables are cool enough to handle, squeeze the roasted garlic out of the peels and into a high-speed blender. Scoop the squash out of the peel and add to the blender, then add the sweet potatoes, water, coconut milk, nutritional yeast and salt. Blend until very smooth and creamy. If it is not blending enough, add more water a little at a time and continue to blend until smooth.
- Pour the blended soup into the skillet with the butter beans and heat over medium-low until it starts to simmer. Mix frequently to prevent sticking and cook until heated through, about 5 minutes. The soup is ready to serve when it is hot.
Notes
Nutrition information calculated with regular canned coconut milk (not light).
Servings per recipe may vary depending on the size of sweet potatoes and squash.
- Prep Time: 10
- Cook Time: 60
Nutrition
- Calories: 320
- Sugar: 12 g
- Sodium: 550 mg
- Fat: 5 g
- Carbohydrates: 57 g
- Fiber: 13 g
- Protein: 15 g
- Cholesterol: 0 mg
