Roasted Butternut Squash and White Bean Soup
A velvety roasted butternut squash soup blended with creamy cannellini beans, topped with crisp sage and toasted pumpkin seeds. High in dietary fiber and comforting plant-based protein.
Prep
20 min
Cook
35 min
Total
55 min
Makes
4 servings
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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
20 min
Cook
35 min
Total
55 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Blender · Large skillet · Sheet pan · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment…
- 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 9 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 large baking sheet with parchment paper.
Tap card to mark done - 02
Peel and chop the butternut squash into…
Peel and chop the butternut squash into 1 inch (2.5cm) cubes. Peel and quarter the yellow onion, and peel the garlic cloves.
Tap card to mark done - 03
Spread the squash
Spread the squash, onion, and garlic across the baking sheet. Drizzle with a portion of the olive oil and toss to coat evenly.
Tap card to mark done - 04
Roast in the oven for 30 to…
Roast in the oven for 30 to 35 minutes, stirring halfway through, until the squash is tender when pierced with a fork and caramelized at the edges.
Look for: the squash is tender when pierced with a fork and caramelized at the edges
Tap card to mark done - 05
Warm the remaining olive oil in a…
Warm the remaining olive oil in a skillet over medium heat. Add the fresh sage leaves and fry for 1 to 2 minutes until crisp, then set aside on a paper towel. In the same skillet, toast the pumpkin seeds for 2 to 3 minutes until lightly browned and fragrant.
Look for: crisp, then set aside on a paper towel
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Transfer the roasted vegetables into a large…
Transfer the roasted vegetables into a large soup pot or high-speed blender. Add the drained cannellini beans and warm vegetable broth.
Tap card to mark done - 07
Blend using an immersion blender or standard…
Blend using an immersion blender or standard blender on high speed for 2 minutes until completely smooth and velvety. If using a standard blender, work in batches and hold the lid down with a towel.
Look for: completely smooth and velvety
Tap card to mark done - 08
Return the soup to the pot over…
Return the soup to the pot over medium-low heat and simmer for 5 minutes until heated through. Taste and adjust seasoning as desired.
Look for: heated through
Tap card to mark done - 09
Ladle into bowls and top each serving…
Ladle into bowls and top each serving with crispy sage leaves and toasted pumpkin seeds. Store leftovers 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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