Creamy Roasted Butternut & White Bean Soup
A velvety, soothing soup blending roasted butternut squash and cannellini beans. It is topped with a generous crunch of pumpkin and hemp seeds for a plant-based protein boost.
Prep
15 min
Cook
30 min
Total
45 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
30 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Blender · Sheet pan
Time saver
Store leftovers in an airtight container in the fridge for up to 4 days; the flavors will actually deepen and improve overnight.
Do these three things first
- 1Preheat your oven to 400°F.
- 2Prep cannellini beans (rinsed)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
For the Soup
For the Garnish
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Preheat your oven to 400°F
- 01
Preheat your oven to 400°F
Preheat your oven to 400°F. Toss the cubed butternut squash with olive oil, a pinch of salt, and black pepper. Roast on a baking sheet for 25 to 30 minutes until very tender and lightly caramelized.
Look for: very tender and lightly caramelized
Tap card to mark done - 02
Combine the roasted squash
In a blender (or a medium pot if using an immersion blender), combine the roasted squash, rinsed cannellini beans, vegetable broth, and dried rubbed sage.
Tap card to mark done - 03
Blend on high until completely smooth and…
Blend on high until completely smooth and velvety.
Look for: completely smooth and velvety
Tap card to mark done - 04
Transfer the pureed soup to a pot…
Transfer the pureed soup to a pot over medium-low heat. Stir in the coconut milk and bring to a gentle simmer. If the soup is too thick, add a splash of water until it reaches your desired consistency. Taste and adjust salt and pepper.
Look for: it reaches your desired consistency
Tap card to mark done - 05
Divide the hot soup into two bowls
Divide the hot soup into two bowls. Top each generously with pumpkin seeds and hemp seeds for a massive crunch and protein boost.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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