Healthy White Bean, Squash and Kale Soup Recipe

So another recipe including the lovely squashes that are right in season at the moment. This is my third variety and it is called a harlequin squash. This squash was really colourful which attracted me to it in the first place. I am really packing in the super foods into our diet at the moment to prepare us for the cold and flu season that is now upon us. Kale is another superfood along with carrots and this soup is packed with them. To bulk it out and make it more filling I added a tin of cannellini and flageolet beans. I really enjoyed this soup the herbs and chilli hint makes it so much tastier. It makes a really large pot too, so if there is only two of you, you will also get a couple more portions you can freeze down for a quick lunch or supper.

Ingredients (serves 6)

  • 2 tbsp olive oil
  • 3 shallots, diced
  • 2 medium carrots, peeled and diced
  • 1 medium courgette, diced
  • 1  squash, peeled and diced
  • 4 cloves garlic, minced
  • 1/2 tsp red chilli flakes
  • 1/2 tsp dried thyme
  • 1 tsp dried rosemary
  • 500ml vegetable stock
  • 1 tin cannellini beans, drained and rinsed
  • 1 tin flageolet beans, drained and rinsed
  • 1 tin chopped tomatoes
  • 1 bag chopped kale
  • 2 tsp sea salt
  • 1 tsp freshly ground black pepper
  • 1 tbsp white wine vinegar


  1. Start by preparing all the fresh vegetables (except for kale) by dicing them to the same size. Heat the olive oil in a large saucepan or Dutch oven over medium-high heat. Add the onions, carrots, celery, zucchini, and squash. Sauté for 5 minutes so the shallot and vegetables soften.
  2. Add the garlic, red pepper flakes, thyme and rosemary. Cook 30 seconds.
  3. Stir in the stock, beans, and tomatoes. Bring the contents to a boil, then turn the heat down to low and add the chopped kale trying to pick as many of the ribs you can. Cover the pot and simmer for 20 minutes.
  4. Use a hand blender to puree one half of the soup, leaving some chunks of beans and  vegetables for texture.
  5. Add the salt, pepper and vinegar stir in well and taste and adjust seasonings to taste.

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