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  • Liz Hoobchaak

Butternut Squash, Kale and Black Bean Soup

If you are looking for a recipe to help increase your intake of vegetables, this hearty and nourishing soup is what you need.

It contains powerhouse veggies such as squash, carrots and kale. The black beans are one of the best sources of plant based protein and iron and are full of fiber which is so beneficial for a healthy gut.

To help make beans more digestible, I prefer using dry beans and soaking them overnight, then cooking them prior to adding to any soup or stew. It is one added step and you have to plan ahead, however, soaking drastically reduces the carbohydrate molecules in beans that cause gas and bloating.


1/2 white onion, chopped

5-6 garlic cloves, chopped

6 stalks celery

6 large carrots

1 large butternut squash

I bunch of kale

4 cups vegetable broth

1 1/2 cups black beans, cooked

1/2 tsp fresh ground turmeric

1/2 tsp ground cumin

1 tbsp salt

Pepper to taste

2 tbsp olive oil

8 sprigs of thyme

Optional garnish: avocado, bacon crumbles, shredded Parmagiano cheese


  1. Chop carrots and celery and cube butternut squash prior to starting the soup so they are ready to go. Remove the skin and seeds from the squash prior to cubing.

  2. Heat olive oil in a Dutch oven on medium heat.

  3. Add onions and sauté for 8 minutes until they are translucent.

  4. Add garlic and sauté for 1 minute.

  5. Add celery, carrots, butternut squash, salt, pepper, turmeric, cumin and thyme. Mix all together and sauté for 5 minutes.

  6. Add broth and bring to a boil. Lower heat and simmer for 15-20 minutes until the veggies are soft.

  7. Add chopped kale and cooked beans and simmer for an additional 5 minutes until kale is wilted.

  8. Enjoy!

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