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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
Let tolerance guide the portion
Fiber, portion size and ingredients land differently for everyone. Increase unfamiliar foods gradually and notice comfort.
Track: comfort + portion
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Sleep changes
Look beyond the last thing you took
Track timing, hot flashes, stress and wake-ups together instead of assuming one meal or supplement explains the night.
Track: timing + wake-ups
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 45-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
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.
Tap card to mark done - 02
In a blender (or a medium pot…
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.
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.
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.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Thoroughly rinsing your canned beans removes…
Thoroughly rinsing your canned beans removes excess starches and oligosaccharides, making them much gentler on your digestive system.
Save prep time by buying pre-cubed…
Save prep time by buying pre-cubed butternut squash from the produce section.
Store leftovers in an airtight container…
Store leftovers in an airtight container in the fridge for up to 4 days; the flavors will actually deepen and improve overnight.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.