After the rich, heavy meals of holiday season, this butternut squash kale soup is exactly the reset your body's asking for. Tuscan-inspired and built on the trio of butternut squash, lacinato kale, and cannellini beans, it's nourishing without being heavy — sweet from the squash, earthy from the kale and herbs, and gently warming from ginger, paprika, and red pepper flakes. It supports immunity, helps digestion, clears your sinuses on a cold morning, and delivers serious plant-based protein from the beans and kale. Finished with a generous drizzle of extra virgin olive oil and a shower of Parmigiano Reggiano (or skip the cheese for a fully vegan butternut squash soup), this is the bowl that actually makes you feel better.
Despite the busy trappings of in-between-holiday time, I wanted to slow down and care for my own health and well-being along with my household by making a big pot of this Tuscan Bean Soup with Butternut Squash, Kale, and Red Pepper.
It is slightly sweet from the butternut squash, a bit savory from kale and earthy herbs, and has a nice warm heat from healing spices like ginger, paprika, and red pepper flakes.
It is great to warm up from chills and fever, clear the nasal passage, support immunity, and cleanse the digestive system. It has both nutrient-dense liquids and some light plant protein from beans and kale.
It's such a good soup to make for loved ones who are sick or just to give your own body a boost as a preventative measure, or you know, to enjoy any cold winter night! Just take a look at some of the healthy benefits:
- Butternut squash is high in vitamin C and B6
- Kale is high in vitamins, antioxidants; cleanses the digestive system
- Garlic is both antibacterial and antiviral
- Antioxidants all around, right down to the spices. (Turmeric and Paprika)
- Ginger eases digestion, detoxifies
- Chili powder and red pepper cultivate heat
Then, for a little more substance, I grated REAL Italian Parmagiano Reggiano over the top and added a drizzle of our True Tuscan Extra Virgin Olive Oil for a peppery, high polyphenol finish. Both the fromaggio (cheese) and olive oil were from our recent trip to Tuscany, which you can read about here. (Our 2018 small batch True Tuscan is being air-shipped as I write this!) For the most concentrated dose of polyphenols and antioxidants, try our True Tuscan Concentrate—it packs maximum immune-supporting power in every drop, perfect for staying well during cold and flu season.
So, if you're like me and you're ready for a reprieve from the indulgence of the holidays, try this crazy delicious one-pot meal to give your body the life-giving nutrients it deserves.
Ingredients for Butternut Squash Kale Soup
- 1 lb Italian sausage (optional)
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 red bell pepper, seeded and diced
- 8 cups broth
- 3 cups butternut squash, peeled and cut in ½ in. cubes
- 4 cups kale, roughly chopped
- 14 oz cannelini beans, drained and rinsed
- salt and pepper to taste
- Parmigiano reggiano – optional garnish
Seasoning
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1 tsp turmeric
- 2 springs thyme
- 1/2 tsp ginger
- 1 tsp paprika
- 1 bay leave
- 1/2 tsp chili powder
- red pepper flakes, to taste
Ingredient Notes
- Italian sausage (optional): Adds depth but the soup is excellent without it — skip for a fully vegan butternut squash soup.
- Olive oil: This is a finishing-oil dish. The drizzle at the end matters. A robust, peppery Tuscan EVOO brings antioxidants and flavor that round out the whole bowl — the polyphenol-rich olive oil is even better if you want maximum olive oil health benefits.
How to Make Butternut Squash Kale Soup
- Heat a large soup pot over medium heat and lightly coat with olive oil.
- Add chicken and cook about 5 minutes, adding garlic and onion powder to coat the outside.
- Add garlic, diced onion and red pepper to pan (as well as a pinch of salt and pepper) and cook until softened, about 5-6 minutes.
- When chicken is nicely browned add broth to pan using a wooden spoon to scrape up all of the delicious brown bits from the bottom of the pan. Add remaining seasonings.
- Raise heat to medium-high then bring soup to a boil. Add butternut squash cubes and cook for 15-20 minutes or until softened.
- Five minutes before serving, add kale and beans. Season with salt and pepper to taste and serve with freshly grated Parmigiano reggiano if you wish.
- After plating, drizzle with True Tuscan extra virgin olive oil for an extra dose of anti-inflammatory benefits and cancer-fighting polyphenols.
What to Serve with Butternut Squash Soup
Crusty sourdough or focaccia is the no-brainer. For a fuller meal, start with Jerusalem hummus and warm pita, or pair the soup with a crisp side salad. For another warming bowl in the same family, try our curried pumpkin and okra or a 30-minute veggie pho on the next cold night.
FAQ
Can I add kale to butternut squash soup?
Yes — and it's one of the best additions you can make. Kale brings iron, antioxidants, and a sturdy texture that holds up in broth, balancing the natural sweetness of the squash. Add it in the last 5 minutes of cooking so it stays bright green and tender, not mushy. Lacinato (Tuscan) kale is ideal; curly kale works too if you remove the thick ribs.
Is butternut squash kale soup vegan?
This recipe is naturally vegan when you skip the optional Italian sausage and the Parmigiano garnish. Use vegetable broth instead of chicken broth and finish with a generous drizzle of extra virgin olive oil — the soup is rich and satisfying without any animal products.
Can I freeze butternut squash kale soup?
Yes. Cool completely, portion into airtight containers (leaving an inch of headspace for expansion), and freeze for up to 3 months. Thaw overnight in the fridge and reheat gently on the stovetop. The texture holds beautifully — the kale stays tender and the beans don't break down.