Quick Roasted Butternut Squash and White Bean Soup
A silky, fiber-dense soup made simple with convenience-cut frozen butternut squash, creamy white beans, and crunchy roasted seeds. Topped with crispy sage leaves for a deeply satisfying flavor.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Lindsay + Lila
Lindsay created this recipe with Lila and shared it with the perimenopause community.
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
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Blender · Large skillet · Sheet pan · Saucepan
Time saver
Using pre-cut frozen squash eliminates the heavy chopping work while retaining full nutritional value.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 12 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Spread the frozen butternut squash
Spread the frozen butternut squash, chopped yellow onion, and peeled garlic clove across the prepared baking sheet.
Tap card to mark done - 03
Drizzle half of the olive oil over…
Drizzle half of the olive oil over the vegetables and toss to coat evenly.
Tap card to mark done - 04
Roast in the preheated oven for 20…
Roast in the preheated oven for 20 to 25 minutes, until the squash is tender and lightly golden along the edges.
Look for: the squash is tender and lightly golden along the edges
Tap card to mark done - 05
Transfer the roasted squash
Transfer the roasted squash, onion, and garlic into a high-speed blender or deep soup pot.
Tap card to mark done - 06
Add the rinsed cannellini beans and vegetable…
Add the rinsed cannellini beans and vegetable broth to the blender.
Tap card to mark done - 07
Puree on high speed for 1 to…
Puree on high speed for 1 to 2 minutes until completely smooth, silky, and uniform in color.
Look for: completely smooth, silky, and uniform in color
Tap card to mark done - 08
Pour the blended soup into a saucepan…
Pour the blended soup into a saucepan over medium heat, warming for 3 to 5 minutes until hot throughout.
Look for: hot throughout
Tap card to mark done - 09
Heat the remaining olive oil in a…
While the soup warms, heat the remaining olive oil in a small skillet over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 10
Add the sage leaves and pumpkin seeds…
Add the sage leaves and pumpkin seeds to the hot oil, sizzling for 1 to 2 minutes until the sage leaves turn crisp and seeds are lightly toasted.
Look for: the sage leaves turn crisp and seeds are lightly toasted
Tap card to mark done - 11
Ladle the soup into a bowl and…
Ladle the soup into a bowl and garnish with the crispy sage leaves and toasted pumpkin seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 12
Serve immediately or store in a sealed…
Serve immediately or store in a sealed container in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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