Creamy Butternut Squash and Cannellini Soup
A velvety, golden soup made easy with frozen butternut squash blended with white beans and Greek yogurt for high protein and rich texture. Infused with warming ginger and garlic for anti-inflammatory support.
Prep
10 min
Cook
15 min
Total
25 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
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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
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 7 steps complete
Next: Place a medium saucepan over medium heat…
- 01
Place a medium saucepan over medium heat…
Place a medium saucepan over medium heat at 350°F (175°C) and add olive oil.
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Add the minced garlic clove and grated…
Add the minced garlic clove and grated fresh ginger. Saute for 1 to 2 minutes until fragrant and softened, taking care not to burn the garlic.
Look for: fragrant and softened, taking care not to burn the garlic
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Add the frozen butternut squash
Add the frozen butternut squash, rinsed white cannellini beans, and chicken bone broth to the saucepan. Stir to combine thoroughly.
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Bring the liquid to a simmer over…
Bring the liquid to a simmer over medium-high heat, then turn the heat down to low, cover with a lid, and cook for 12 to 15 minutes until the squash is completely tender when pierced with a fork.
Look for: the squash is completely tender when pierced with a fork
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Remove the saucepan from the heat and…
Remove the saucepan from the heat and let it cool for 3 to 5 minutes so it is safe to blend.
Allow: 3 to 5 minutes
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Pour the cooked mixture into a high-speed…
Pour the cooked mixture into a high-speed blender, add the plain nonfat Greek yogurt, ground turmeric, and ground cinnamon. Blend on high for 60 to 90 seconds until perfectly smooth and silky.
Look for: perfectly smooth and silky
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Pour the soup into a bowl
Pour the soup into a bowl, garnish with pumpkin seeds, and serve warm. Store any leftovers in an airtight container in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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