Butternut brings fiber and carotenoids; white beans add protein + soluble fiber for sustained energy management.
Butternut and White Bean Soup
Ingredients
- 1 large butternut squash about 3 lb, peeled, seeded, cubed (~6 cups)
- 1 Tbsp olive oil
- 1 large onion chopped
- 3 cloves garlic sliced
- 1 tsp ground sage or 6 fresh leaves
- 1 tsp salt pepper to taste
- 4 cups low-sodium broth
- 1 15 oz can white beans, drained and rinsed
- ½ cup low-fat cottage cheese
- 1 –2 Tbsp lemon juice
- Optional finishes: red pepper flakes pumpkin seeds
Instructions
- In a pot, warm oil over medium. Sauté onion 4–5 min; add garlic, sage, salt, pepper (1 min).
- Add squash + broth. Simmer 18–20 min until tender. Stir in beans; simmer 3–5 min.
- Blend until silky (immersion blender).
- Remove from heat, add cottage cheese and continue immersion blending until smooth
- Finish with lemon juice prior to serving
- Ladle into bowls; sprinkle pumpkin seeds for crunch (optional)
Notes
- Texture adjustment: reserve some beans whole to add to finished soup for chew.
- Meal prep: freezes beautifully up to 3 months.
- To make this meal 100% blood sugar friendly add a small portion of protein (chicken, ground meat, egg, tofu)
Supporting a good night’s sleep: fiber + protein slow digestion leading to fewer nighttime cravings and better overall sleep quality and duration; pumpkin seeds as a topper may help moderate post-meal glucose.
