Creamy Herbal Butternut Squash and White Bean Soup
A comforting, velvet-smooth soup made with sweet butternut squash, tender white beans, and cottage cheese. Infused with aromatic sage and thyme for a deeply satisfying single-serving lunch.
Prep
5 min
Cook
12 min
Total
20 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 HealthComfortably 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
Digestive 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
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
5 min
Cook
12 min
Total
20 min
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Equipment
Blender · Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Heat 0
- 01
Heat 0
Heat 0.5 tbsp olive oil in a small saucepan over medium heat at 350°F (175°C) for 1 minute until glistening.
Look for: glistening
Tap card to mark done - 02
Add 1 minced garlic clove
Add 1 minced garlic clove, 0.5 tsp dried sage, and 0.25 tsp dried thyme. Cook for 30 to 60 seconds until fragrant without browned or burnt edges.
Look for: fragrant without browned or burnt edges
Tap card to mark done - 03
Add 1
Add 1.25 cups (200g) frozen butternut squash cubes and 0.5 cup (120g) rinsed white beans to the pan.
Tap card to mark done - 04
Pour in 1 cup (240ml) low-sodium vegetable…
Pour in 1 cup (240ml) low-sodium vegetable broth or water. Bring to a boil over high heat, then reduce heat to medium-low, cover with a lid, and simmer for 10 to 12 minutes until the squash is fork-tender.
Look for: the squash is fork-tender
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Remove saucepan from heat and allow to…
Remove saucepan from heat and allow to cool for 3 to 5 minutes so it is warm rather than boiling.
Allow: 3 to 5 minutes
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Transfer cooked squash
Transfer cooked squash, beans, broth, and 0.5 cup (110g) cottage cheese into a high-speed blender.
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Secure the lid tightly and blend on…
Secure the lid tightly and blend on high for 45 to 60 seconds until completely smooth and velvety.
Look for: completely smooth and velvety
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Pour into a serving bowl and enjoy…
Pour into a serving bowl and enjoy immediately, or store in an airtight container in the refrigerator for up to 3 days.
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