Butternut – Recipe Coast https://recipecoast.com The Finest Recipe Resource Mon, 17 Aug 2026 16:18:39 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 Butternut Squash Kale Soup https://recipecoast.com/butternut-squash-kale-soup/ Mon, 17 Aug 2026 16:18:39 +0000 https://recipecoast.com/butternut-squash-kale-soup/

Butternut Squash Kale Soup uses some of my favorite soup ingredients, and this tasty vegetarian soup has gluten-free and lower-carb options. And this is a perfect recipe to use those packages of peeled-and-cut butternut squash that shows up in the fall!

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Butternut Squash and Kale Soup finished soup in bowlsButternut Squash and Kale Soup finished soup in bowls

This Butternut Squash Kale Soup is a recipe I first made just because I had butternut squash and kale in the fridge. And then I loved this soup with fall flavors, and it ended up being one of my favorite soups to make this time of year.

The bonus ingredient in the soup is Farro that I’d been craving ever since I first tried Farro with Mushrooms. The butternut, kale, and Farro combination here was wonderful, but I know some people aren’t going to have Farro. And also Farro isn’t gluten-free or low in carbs, so in the updated recipe I’m giving the option to switch Farro for brown rice (for gluten-free) or frozen cauliflower rice (for lower-carb and gluten-free.)

And no matter which way you make it, if you’re a fan of butternut squash and kale I hope you try this tasty meatless soup!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

  • Farro
  • onion
  • Olive Oil (affiliate link)
  • Dried Thyme (affiliate link)
  • Dried Sage (affiliate link)
  • vegetable broth
  • butternut squash
  • kale
  • salt and black pepper
  • Balsamic Vinegar (affiliate link)
  • Parmesan for serving (optional, dairy-free without the Parmesan)

Can you use pre-cut butternut squash for Butternut Squash Kale Soup?

I wrote a post about How to Peel and Cut Up a Butternut Squash and for Roasted Butternut Squash it’s definitely better when you cut it up yourself. But to use in soup, those packages of pre-cut butternut squash that show up at Costco this time of year are great!

Want Butternut Squash Kale Soup that’s gluten-free or lower-carb?

You can easily make a gluten-free version of this soup by switching out the Farro for brown rice; I would use Ben’s Brown Rice (affiliate link). And you can make a tasty lower-carb version by switching out the Farro for cauliflower rice.

How high in carbs is the Butternut Squash Kale Soup?

This soup recipe with farro or brown rice will have about 24 net carbs per serving. If you switch out the Farro for frozen cauliflower rice, the soup will have about 12.8 net carbs per serving.

Who else LOVES Butternut Squash?

I’m a huge butternut squash fan from childhood, which is why my carb-conscious recipe blog has so many butternut squash recipes! And when it’s fall I just have to have it a few times every year. You can use Favorite Roasted Butternut Squash Recipes to see all my recipes using it. Or use Favorite Winter Squash Recipes to see my favorites with all types of winter squash!

Butternut Squash and Kale Soup process shots collageButternut Squash and Kale Soup process shots collage

How to Make Butternut Squash Kale Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

  1. If you’re using farro, start by soaking it for at least 15 minutes. 
  2. If you don’t want to Peel and Cut Up a Butternut Squash, I think pre-cut squash cubes are great for soup.
  3. Cut the squash into pieces not more than 3/4 inch across.
  4. Heat the oil in soup pot, then saute diced onion with the thyme and sage.
  5. Add vegetable stock to the onions and herbs and bring to a low simmer; then add the farro and simmer 10 minutes. (You can skip this extra ten minutes if you’re using brown rice; cauliflower rice will be added towards the end of the cooking time.)
  6. Add the squash cubes and simmer about 30 minutes.
  7. Mash the squash a bit so some pieces will thicken the soup, then add the kale (and add cauliflower rice now if you’re using that) and simmer 20-30 minutes more.
  8. Stir in a little balsamic vinegar if desired, and serve hot.
  9. Butternut Squash Kale Soup will good with a little Parmesan cheese sprinkled on at the table, if you’re a fan of that.

Butternut Squash Kale Soup cropped image showing soup in two bowls with spoons.Butternut Squash Kale Soup cropped image showing soup in two bowls with spoons.

Weekend Food Prep:

This recipe for Butternut Squash Kale Soup has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week! And this recipe would be perfect to make on the weekend and enjoy for a meatless lunch or dinner.

Ingredients

  • 1 cup Farro (see notes)
  • 1 onion, finely chopped
  • 2 tsp. olive oil
  • 1 tsp. dried thyme
  • 1/2 tsp. dried sage (rubbed sage)
  • 6 cups vegetable broth
  • 6 cups diced butternut squash
  • 4 cups chopped kale
  • salt and fresh ground black pepper to taste
  • 1-2 T balsamic vinegar (optional)
  • freshly grated Parmesan for serving (optional, this soup is dairy-free without the Parmesan)

Instructions

  1. Soak Farro in cold water 15-30 minutes. (Rice does not need soaking)
  2. Cut butternut squash into cubes not more than 3/4 inches across.
  3. Chop onion, then heat olive oil in bottom of large soup pot, add onion and saute about 5 minutes.
  4. Add thyme and sage and cook 2-3 minutes more.
  5. Add vegetable stock to the soup pot and bring to a low simmer.
  6. Drain Farro and add to stock, then simmer 10 minutes. (You could skip this initial ten minutes of cooking with brown rice.)
  7. Add butternut squash cubes and simmer about 30 minutes, or until squash is quite soft.
  8. Use a potato masher to mash some of the squash so it dissolves into the soup, leaving other pieces whole.
  9. While soup simmers, wash and chop kale.
  10. Add kale to soup (and cauliflower rice if you are using that) and simmer about 20-30 minutes more.
  11. I like the greens cooked fairly well in my soup, check sooner if you prefer chewier greens.
  12. Season to taste with salt and fresh ground black pepper.
  13. If desired, stir in a tablespoon or two of balsamic vinegar right before you serve the soup.
  14. Serve hot, with freshly-grated Parmesan cheese to add at the table if desired.

Notes

Use one cup of brown rice for gluten-free option or 2 cups frozen cauliflower rice for low-carb option.

If you don’t care if it’s vegetarian, this would be great made with homemade chicken stock.

Nutritional information is for the version made with Farro and doesn’t include optional ingredients. Net carbs for the gluten-free soup with brown rice will be about the same as Farro. If you switch Farro for frozen cauliflower rice, the soup will have about 12.8 net carbs per serving.

Recipe created by Kalyn.

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving

Calories 148Total Fat 2gSaturated Fat .3gTrans Fat 0gUnsaturated Fat 1.4gCholesterol 0mgSodium 595mgCarbohydrates 32gFiber 8gSugar 6.3gProtein 5g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

Square image for Butternut Squash Kale Soup shown in two bowls with spoons.Square image for Butternut Squash Kale Soup shown in two bowls with spoons.

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
You could make a lower carb soup by making this with Cauliflower Rice or another type of low-carb rice product, but soup with butternut squash will never be super low in carbs. Use brown rice to replace the Farro if you don’t care about carbs but want the soup to be gluten-free. The use of butternut squash and farro would make this Butternut Squash Kale Soup phase two or three for the original South Beach Diet. 

Find More Recipes Like This One:
Check out Soup Recipes for more tasty and healthy soups! Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This Butternut Squash Kale Soup was first posted in 2008, and I’ve made it many times since then. The photos were updated in 2014 and the recipe was last updated with more information in 2025.

Pinterest image of Butternut Squash Kale Soup

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]]> Easy Butternut Squash Soup Recipe https://recipecoast.com/easy-butternut-squash-soup-recipe/ Wed, 08 Apr 2026 21:48:25 +0000 https://recipecoast.com/easy-butternut-squash-soup-recipe/

My easy butternut squash soup recipe is unbelievably creamy, satisfying, and flavorful. Our recipe is also naturally vegan!

Best Butternut Squash Soup

You do not need any cream or butter to make this creamy butternut squash soup! Everyone, even the meat-eaters at the table, will love it, especially when topped with our delicious crispy spiced chickpeas!

We’ve already shared our easy roasted butternut squash soup, but this recipe adds even more flavor with extra veggies, coconut oil, and crispy chickpeas (optional, but really tasty). The key to the best flavor is roasting. By roasting our butternut squash, we develop lots of flavor and caramelize the sugars, much like roasting cauliflower for roasted cauliflower soup or roasting tomatoes for my favorite roasted tomato soup!

Key Ingredients

  • Butternut Squash: I typically use a medium butternut squash, but feel free to swap in other winter squash like honeynut, kabocha, or red kuri squash, or even a small sugar pumpkin like I use when making homemade pumpkin puree.
  • Veggies: Leeks, carrots, and garlic complement the squash beautifully. They cook down and add a touch of sweetness.
  • Spices: Cumin and smoked paprika add a smoky flavor. A pinch of cayenne adds a little kick (optional but delicious!).
  • Broth: I use vegetable broth to keep my butternut squash soup vegetarian, but chicken broth works great if that’s not a concern.
  • Coconut Oil: I love stirring in a small amount at the end to add a subtle coconut flavor. If coconut is not your thing, use butter or olive oil instead.
  • Crispy Spiced Chickpeas: These are optional but add a nice crunch, extra flavor, and a bit of protein. You can buy them ready-made or roast your own (it’s simple!). The recipe below includes instructions for making them.

Find the full recipe with measurements below.

How to Make the Best Butternut Squash Soup

Tip 1: Roast your butternut squash. This soup is one of my favorite fall soup recipes. Start by roasting your butternut squash. I like to cut it in half and tuck a sprig of fresh rosemary underneath each piece before roasting (just like I do when roasting spaghetti squash).

Roasted butternut squash on a baking sheet.

Tip 2: Build flavors. While the squash roasts the oven, sauté your veggies (leeks, carrots, and garlic) in a bit of oil until they’re soft and sweet. Add cumin and smoked paprika for warmth and smokiness, along with your broth. Then, when the squash is out of the oven, you can scoop out the flesh and add it to the pot, and finally, blend until smooth. An immersion blender is the easiest way to do this right in the pot, which is what I’ve done in the video.

Creamy butternut squash soup

Tip 3: Finish with coconut oil and crunch. Just before serving, stir in a little coconut oil for a light coconut flavor. If you’re not a coconut fan, feel free to omit it or use olive oil or butter instead. I also love topping the soup with a handful of spiced chickpeas for extra crunch and flavor. You can buy them pre-made or roast your own (it’s easy!). Check out the recipe below for instructions.

More Squash Recipes

Butternut Squash Soup

Easy Butternut Squash Soup

  • PREP
  • COOK
  • TOTAL

This easy roasted butternut squash soup recipe is unbelievably creamy, satisfying, and so flavorful. It’s also straightforward, delicious when made in advance, and naturally vegan. We stir a little coconut oil right at the end before serving, adding a faint, sweet coconut flavor. If you do not enjoy coconut, skip this step or stir in olive oil or butter.

4 to 6 Servings

Watch Us Make the Recipe

You Will Need

Butternut Squash Soup

1 medium butternut squash (3 to 3 ½ pounds)

2 fresh rosemary sprigs

2 tablespoons olive oil

2 cups thinly sliced leeks, white and light green parts only (1 large leek)

3/4 cup thinly sliced carrots (1 large carrot)

3 medium cloves garlic, peels removed

1/4 teaspoon ground cumin

1/4 teaspoon smoked paprika

Pinch red pepper flakes or cayenne, optional for heat

5 to 6 cups vegetable broth or chicken broth, use more as needed

1 bay leaf

1 tablespoon coconut oil, optional

Salt and fresh ground black pepper, to taste


Spiced Chickpeas

1 (15oz) can chickpeas or 1 ½ cups cooked chickpeas

3 tablespoons oil like olive oil, safflower oil, or avocado oil

Pinch salt

1/2 to 1 teaspoon spice blend like chili powder, Za’atar, or Cajun seasoning

Directions

  • Roast Butternut Squash

    • 1Preheat the oven to 400°F (204°C). Line a baking sheet with parchment paper or silicone baking mat.

    2Trim the stem end of the squash and slice it in half lengthwise. If the squash is too large to safely cut in half, cut it crosswise in half, just where the thinner end begins to widen. Then, slice each piece in half lengthwise. Scoop out the seeds. (Watch us do this in the recipe video.)

    3Brush or spray the cut side of the squash with 1/2 tablespoon of olive oil and season with a generous pinch of salt.

    4Place each piece of squash, cut side down, onto the prepared baking sheet. Sneak a small sprig of rosemary underneath each piece of squash.

    5Roast the squash until soft inside, 40 to 50 minutes.

  • Make Soup

    • 1While the squash is in the oven, heat 1 ½ tablespoons of olive oil in a large Dutch oven or deep pot over medium heat. Then, add the leeks, carrots, and whole garlic cloves. Cook, stirring occasionally, until the leeks have softened and smell sweet, 5 to 8 minutes.

    2Stir in the cumin, smoked paprika, and red pepper flakes (optional) and cook another 30 seconds.

    3Pour in 5 cups of the broth, add the bay leaf, and bring to a simmer. Taste the broth and adjust with salt and pepper if needed.

    4Cook at a low simmer for 15 minutes, then turn off the heat and wait for the squash to finish roasting.

    5When the squash is roasted and cool enough to handle, use a spoon to scrape out the soft flesh from the peel. Discard the peel and rosemary, then place the squash into the pot with leeks.

    6Remove the bay leaf, and then blend the soup using an immersion blender or transfer it to a high-speed blender, being careful not to overfill. Blend until smooth and creamy. If the soup is too thick, add some or all of the final cup of broth.

    7Stir in the coconut oil, then adjust with more salt or pepper as needed. Serve with spiced chickpeas on top (directions below).

  • Spiced Chickpeas (Optional)

    • 1Open and drain a can of chickpeas, and then pat them very dry.

    2Heat a few tablespoons of olive oil in a wide skillet over medium-high heat, then add the chickpeas.

    3Cook, stirring often, until the chickpeas turn a light brown and look crisp, about 10 minutes. Stir in a generous pinch of salt and your favorite spice blend. Transfer to a bowl lined with paper towels and enjoy.

Adam and Joanne’s Tips

  • Storing: This soup can be stored in airtight containers in the refrigerator for 5 to 7 days or frozen for up to 1 month. Thaw and reheat in the microwave or on the stove before serving.
  • Other winter squashes: Try swapping the butternut squash for acorn squash, kabocha squash, red kuri squash, sugar or baking pumpkins, or any other winter varieties you’ve found at your local farmer’s markets.
  • Rosemary: I love rosemary and butternut squash together, but other herbs work, as well. Try thyme or sage. If you don’t have access to fresh herbs, scatter a pinch of dried herbs over the cut side of the squash pieces before roasting.
  • The nutrition facts provided below are estimates. Information provided includes the spiced chickpeas.

Nutrition Per Serving
Serving Size
1 cup
/
Calories
236
/
Total Fat
11.5g
/
Saturated Fat
2.8g
/
Cholesterol
0mg
/
Sodium
666.4mg
/
Carbohydrate
33.4g
/
Dietary Fiber
6.2g
/
Total Sugars
7.6g
/
Protein
4.3g


AUTHOR:

Joanne Gallagher

Adam and Joanne of Inspired Taste

We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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