Butternut squash, bean and kale soup

Heart Smart Gluten Free Low Sodium

This soup will warm you up and fill you up! With almost one-third of your daily fiber, you’ll feel satisfied for longer and help improve your digestion too!


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.

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

Butternut squash, bean and kale soup

If you 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