Kale, Butternut Squash, and White Bean Soup • Simple Nourished Living


WW Freestyle Recipe of the Day: Kale, Butternut Squash and White Bean Soup

113 calories/ 2 WW Freestyle SmartPoints 

This cozy kale, white bean and butternut squash soup provides the ultimate in soul-satisfying, tastebud pleasing, nourishing goodness. Three highly nutritious foods come together in this tasty one pot vegetarian meal in a bowl, lending it vibrant color and flavor. For a fitting accompaniment, try toasted baguette or crostini spread with goat cheese.

close up shot of kale butternut squash white bean soup in white bowl

 

I love soup. It’s my magical weight loss secret! Eating a bowl of soup for lunch and/or dinner several times a week is one of my favorite easy, healthy delicious strategies for staying at goal or losing any extra pounds that can creep up on me. It’s weight management magic in a bowl!

When you eat a really good bowl of soup, you feel good and you know you’re being healthy too.

The Benefits of Soup:

  • Soup fills you up with fewer calories.
  • Soup blunts your appetite.
  • Soup crushes cravings.
  • Soup banishes bloating.
  • Soup boosts metabolism.

What are the Calories/WW SmartPoints for this Kale, Butternut Squash White Bean Soup?

Each 1 -cup serving of this light and luscious low calorie soup has just 113 calories and and *2 Weight Watchers Freestyle SmartPoints

Kale, Butternut Squash and White Bean Soup Recipe Notes and Step by Step Instructions

The most challenging part of this easy, healthy Kale, Butternut Squash and White Bean Soup Recipe is Preparing the Vegetables….

Chopping onion for salsa

Peeling and finely chopping or dicing the onions.

Removing the stems from the kale and slicing it thin.

And peeling/chopping the butternut squash. Of course this can be mostly avoided by choosing already chopped vegetables that are so readily available in so many grocery stores these days!

If you have never peeled/cut butternut squash it can look a little intimidating but it’s really not. Before we continue with making our soup here’s a little primer on preparing the butternut squash…

How to Peel/Cut Butternut Squash

The smooth skin and somewhat elongated shape of a butternut squash make it one of the easiest squashes to work with, provided you have the right tools: a really sharp Chef’s knife (affiliate link), cutting board (affiliate link) and vegetable peeler (affiliate link).

All you need to do is place your squash on its side and slice off both ends. Lots of folk claim it’s even easier if you microwave the entire squash for a minute or two, but I’ve never felt it was necessary. 

Next I like to peel my squash. Place the squash on its side and run your peeler along its length. You can peel the length of the squash in long strokes or you can peel it half way up the sides and then turn it and peel the other half. Totally your choice. 

Cut the squash in half. You can also cut the squash at the neck first and then cut the two pieces in half if you prefer. Using a spoon, scrape out the seeds and any stringy bits. (Save the seeds if you have ambitions to roast them.)

Slice each half into strips and each strip into cubes.

Now it’s time to make soup…

In a large soup pot or Dutch oven set over medium heat, heat the oil. Add the onions, and cook, stirring often until tender, about 10 minutes.

Stir in the vegetable broth (affiliate link), tomatoes, rosemary, salt and pepper. Bring to a boil and add the squash. Lower the heat to a gentle simmer. Cook until the squash is tender, about 30 minutes.

Add the beans and kale and cook for 15 more minutes.

Additions & Variations

  • To decrease the SmartPoints to 1 decrease olive oil to 2 tablespoons
  • Substitute homemade cooked white beans for canned
  • Different Beans: Chick Peas, Kidney Beans, Black Beans would all work well
  • More Protein: Add cooked chicken, turkey, ham, sausage
  • Spicier: Substitute Rotel tomatoes with chilies for the canned diced tomatoes. Or add crushed red pepper flakes with other spices. Add you favorite hot sauce at the table when serving
  • Fancier: Top with grated Parmesan and crunchy croutons

Serving Suggestions

Butternut Squash Kale White Bean Soup

Prep Time30 mins

Cook Time1 hr

Total Time1 hr 30 mins

Course: Soup

Cuisine: American

Keyword: healthy vegetable soup

Servings (adjustable): 10 cups

Calories: 113

Author: Martha | Simple Nourished Living

Ingredients

  • 1/4 cup olive oil
  • 2 large onions, diced
  • 10 cups vegetable broth
  • 1 cup finely diced canned tomatoes with their liquid (I used mild Rotel tomatoes with chilies)
  • 2 teaspoons finely chopped fresh rosemary (or 1/2 teaspoon dried)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 cups diced raw butternut squash
  • 2 cups canned white beans, rinsed and well drained
  • 4 cups thinly sliced kale leaves (stems removed and discarded)
  • grated parmesan cheese (optional)

Instructions

  • In a large soup pot or Dutch oven set over medium heat, heat the oil. Add the onions, and cook, stirring often until tender, about 10 minutes.

  • Stir in the vegetable broth, tomatoes, rosemary, salt and pepper. Bring to a boil and add the squash. Lower the heat to a gentle simmer. Cook until the squash is tender, about 30 minutes.

  • Add the beans and kale and cook for 15 more minutes.

  • Serve with grated Parmesan cheese, if desired

Recipe Notes

WW Freestyle SmartPoints: 2
WW Points Plus (old plan): 3

Additions & Variations

  • To decrease the SmartPoints to 1 decrease olive oil to 2 tablespoons
  • Substitute homemade cooked white beans for canned
  • Different Beans: Chick Peas, Kidney Beans, Black Beans would all work well
  • More Protein: Add cooked chicken, turkey, ham, sausage
  • Spicier: Add you favorite hot sauce at the table when serving
  • Fancier: Top with grated Parmesan and crunchy croutons

 

Nutrition Facts

Butternut Squash Kale White Bean Soup

Amount Per Serving (1 cup)

Calories 113
Calories from Fat 45

% Daily Value*

Total Fat 5g
8%

Total Carbohydrates 15g
5%

Dietary Fiber 4g
16%

Protein 3g
6%

* Percent Daily Values are based on a 2000 calorie diet.

Recipe source: Simple Vegetarian Pleasures (affiliate link) by Jeanne Lemlin

*PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT Weight Watchers Zero Points fruits and vegetables using the WW Recipe Builder.

More Yummy WW Freestyle Recipes for Soup

Skinny Soup Recipes - WW Freestyle SmartPoints eCookbookPS. Need a little help getting back on track? Eat soup. Once you discover all the benefits of soup for health and weight loss, you become a soup nut and never look back. My Skinny Soups eCookBook brimming with easy, healthy, delicious recipes for the slow cooker and stovetop will help!

This post contains affiliate links to products I like. When you buy something through one of my Amazon links or Craftsy links, I receive a small commission that helps support this site. Thanks for your purchase!

Subscribe to Get: Top 10 Reader Favorite Recipes

The Top 10 Most Popular Recipes (PDF) on Simple Nourished Living + Weekly Support Emails with Tips & Easy Healthy Recipes Not Found Anywhere Else!

WW Freestyle Recipes: Easy, Healthy, Low Fat, Gluten Free, Dairy Free, Vegan, Kale Butternut Squash, White Bean Soup, 2 SmartPoints, Low Calorie, One Pot One Bowl Meal



Source link