This hearty soup is packed with fibre, antioxidants and flavour. You can use any type of squash or pumpkin in this recipe and the result is still spectacular. At harvest time I like to make this soup with fresh garden tomatoes for a lighter, fresher variation.
1 tbsp extra virgin coconut oil
1 1⁄2 cups chopped onions
1 large garlic clove, minced
4 cups chicken or vegetable broth
1 19-oz. can cannellini (white kidney) beans, rinsed and drained
or use 2 cups of any cooked white bean (navy, chickpea, etc.)
2 to 2 1/2 cups chopped, cooked squash or pumpkin
or use 1 14-oz. can pumpkin or butternut squash purée
1 14-oz. can diced tomatoes (or 2 cups, chopped fresh tomatoes)
1/2 tsp oregano
1/2 tsp basil
2 tbsp fresh lemon juice
1 to 2 tbsp maple syrup, optional
1/2 tsp sea salt
1/2 tsp freshly ground pepper
Heat oil in a large saucepan over medium heat; add onion and garlic and sauté until soft, about 8 minutes. Stir in broth, beans, pumpkin, diced tomatoes and herbs; bring to a boil. Reduce heat and simmer, covered and stirring occasionally, for 40 minutes. Mix in lemon juice and maple syrup. Cook another 5 minutes, covered. Season to taste and serve.
Note: if you are adding chopped pumpkin, instead of a purée, and would like a thicker broth, simply ladle out a couple of scoops of the finished soup. Purée in the blender and add back to the pot. I used chunks of steamed butternut squash, puréed some of the finished soup to serve to my son and added some extra (and his leftovers) back to the pot. It rendered a nice consistency.
Copyright © Cathy Russell
- 1 tbsp extra virgin coconut oil
- 1 1⁄2 cups chopped onions
- 1 large garlic clove, minced
- 4 cups chicken or vegetable broth
- 1 19-oz. can cannellini (white kidney) beans, rinsed and drained or use 2 cups of any cooked white bean (navy, chickpea, etc.)
- 2 to 2½ cups chopped, cooked squash or pumpkin or use 1 14-oz. can pumpkin or butternut squash purée
- 1 14-oz. can diced tomatoes (or 2 cups, chopped fresh tomatoes)
- ½ tsp oregano
- ½ tsp basil
- 2 tbsp fresh lemon juice
- 1 to 2 tbsp maple syrup, optional
- ½ tsp sea salt
- ½ tsp freshly ground pepper
- Heat oil in a large saucepan over medium heat; add onion and garlic and sauté until soft, about 8 minutes.
- Stir in broth, beans, pumpkin, diced tomatoes and herbs; bring to a boil.
- Reduce heat and simmer, covered and stirring occasionally, for 40 minutes.
- Mix in lemon juice and maple syrup. Cook another 5 minutes, covered.
- Season to taste and serve.
Note: if you are adding chopped pumpkin, instead of a purée, and would like a thicker broth, simply ladle out a couple of scoops of the finished soup. Purée in the blender and add back to the pot. I used chunks of steamed butternut squash, puréed some of the finished soup to serve to my son and added some extra (and his leftovers) back to the pot. It rendered a nice consistency.