Butternut squash, bean and kale soup

Heart Smart Gluten Free Low Sodium

This soup will warm you up and fill you up! With almost 1/3 of your daily fiber, you’ll feel satisfied longer and improve your digestion.


1 tablespoon extra-virgin olive oil
1/2 cup diced sweet onion
5 cloves garlic, minced
2 cups chopped kale (hard stems removed)
1 14.5-ounce can fire-roasted tomatoes
1/2 teaspoon ground sage
1/2 teaspoon dried basil
1/4 teaspoon freshly ground black pepper
1 15-ounce can low-sodium black beans, drained and rinsed
1 15-ounce can low-sodium great northern beans, drained and rinsed
4 cups low-sodium vegetable broth
1 12-ounce package frozen butternut squash


1. In a large pan, heat oil over medium-high heat. Add onion, garlic and kale. Cook, stirring occasionally, until onions appear clear (about 3 to 5 minutes). Add tomatoes, sage, basil and black pepper. Stir and cook for 1 to 2 minutes.
2. Add beans and broth. Stir. Allow to simmer for 3 to 5 minutes or until beans are heated through. Add squash, stir and cook for 3 to 5 minutes or until heated through.
3. Portion into bowls, allow to cool slightly and enjoy warm.

Makes 6 servings
Carb choices per serving: 2
*Option not included in nutrition facts

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First Published: 11/05/2018
Last Reviewed: 11/28/2022

Butternut squash, bean and kale soup

Don’t have black or great northern beans on hand? Almost any beans will do! Try red kidney, pinto or even lima beans!*

Nutrition label butternut squash bean kale soup