Butternut Squash and White Bean Soup

Stock Photo from dreamstime.com

Stock Photo from dreamstime.com

Butternut Squash and White Bean Soup Recipe

Making a nutritious batch of soup on New Year’s Day is a great way to get 2012 off to a healthy start. The soup I chose to make today is nutrient-dense and great for cold winter days.It’s one of my favorites! I eat it all year round but especially love it in the fall and winter. It’s also low on the glycemic index and has anti-inflammatory properties. Butternut squash is full of vitamins and minerals and it’s a great source of some of our favorites most specifically: Vitamins A, C, E, B6, calcium, potassium, manganese, and folate. When you add white beans to the soup then you increase the fiber and protein content of the soup as well as the vitamins and minerals.
Give it a try and let me know what you think.

Butternut Squash and White Bean Soup Recipe – Ingredients

  • Butternut Squash-medium-peeled and cubed (2-3 cups)**
  • Onions–1 cup chopped
  • Black Pepper–1 tsp
  • Cider Vinegar–1 tsp
  • Ground Cumin–1 Tbsp
  • Olive Oil–1 Tbsp
  • Vegetable Broth–2 cups**
  • White Beans canned–1 can
  • Sea Salt
  • Cinnamon to taste

**I use a whole squash. If that ends up being more than 3 cups I just add more Vegetable Broth. Just add broth to your desired consistency.


  1. Heat oil in large pot over medium high heat.
  2. Add onion and cook for 3 minutes
  3. Add the squash, salt and spices. Cook, stirring 3 minutes.
  4. Add water or broth and bring to a boil; reduce heat and simmer until squash is tender, about 15 minutes.
  5. Stir in the beans, juice and vinegar.
  6. Puree with a hand blender or in a food processor. Add salt, pepper and cinnamon to taste.

This soup recipe is adapted from the TLS Weight Loss Solution website.
It’s one of my favorites which I discovered when I myself started eating Low Glycemic.
Now as a TLS coach I make sure to share it with all my clients.

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