Butternut, Apple & White Bean Soup
By Danielle Shea-Tan, MS, CHHC
Functional Family Nutritionist
A silky vegetable soup that’s both rich and light. Plus, the beans in this soup make it a complete meal!
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Most vegetable soups are delicious, but are often missing protein - a critical macronutrient that the body needs at every meal and snack. Not only do the cannellini beans in this silky soup provide protein, they also provide fiber, vitamin C and magnesium - three nutrients that most of us can use more of for a healthy gut and immune system. And, the nutritional benefits don’t stop there! This soup features butternut squash, which is known for being an amazing source of Vitamin A (in the form of beta carotene, this is a nutrient critical for both healthy eyes and a strong immune system). You’re going to fall in love with Danielle’s recipe. By simply caramelizing some of the ingredients, the resulting soup is rich, creamy and addictive.
Butternut, Apple & White Bean Soup
Yields
14 cups
Cook Time
25 minutes
Total Time
45 minutes
Ingredients
- 5 cups organic chicken stock or mushroom stock
- 6 cups butternut squash, peeled, seeded and cubed
- 4 cups sweet onion (2 large) sliced
- 4 cups gala apples (3 large) chopped
- 3 cups organic cannellini beans, cooked or canned (rinsed and drained)
- Olive oil
- Celtic sea salt
- Cinnamon (optional)
- Toasted pumpkin seeds (optional)
Directions
- Heat 2-3 Tbs. olive oil in large stockpot (at least 8 quarts) over medium to high heat.
- Add onions and sprinkle 1/16 tsp celtic sea salt, cook until transparent (about 5-7 minutes) stirring often.
- Mix in cubes of raw butternut squash and apples, tossing with onions and oil often. Cook 5 minutes until soft on the outside and a bit caramelized.
- Add cannellini beans and stock.
- Bring to boil, cover and drop to low heat. Let simmer until butternut squash and apples are soft and fork can cut easily, approximately 20 minutes.
- Puree soup until silky smooth using an immersion blender or by transferring to high speed blender. Be careful when blending hot liquids.
- Set aside enough soup for baby’s meals. Stir in Celtic sea salt, starting with 1 tsp and increasing by ⅛ tsp to desired taste.
For the ages
For Babies: BLW
A silky soup that allows your baby to practice drinking and spoon feeding!
Portion Size:
1- 2 Tbs.
Ingredients:
Pureed soup
Serving Tip(s):Serve warm soup in a tiny bowl with a tiny spoon, or serve smooth soup in a tiny cup for drinking. Sprinkle in cinnamon for a flavorful addition. Let your baby eat as much as he wants.
For Babies: Traditional
The glee your little one will exude when he tastes this silky soup will bring a smile to your face.
Portion Size:
1- 2 Tbs.
Ingredients:
Pureed soup
Serving Tip(s):Serve warm soup in a tiny bowl. Sprinkle in cinnamon for a flavorful addition. Let your baby eat as much as he desires.
For Toddlers
This soup is so silky your toddler could slurp it up in a silly straw or with a spoon!
Portion Size:
3- 4 Tbs.
Ingredients:
Pureed soup, cinnamon (optional), crushed toasted pumpkin seeds (optional)
Serving Tip(s):Mix in a sprinkle of cinnamon and crushed toasted pumpkin seeds, if desired. Serve warm soup in a happy bowl with toddler-sized spoon.
For Grown-Ups
This velvety soup will evoke memories of fancy dinners and wine in real glass goblets!
Portion Size:
½ to 1 cup soup
Ingredients:
Pureed soup, cinnamon (optional), crushed toasted pumpkin seeds (optional)
Serving Tip(s):Serve hot. Mix in a sprinkle of cinnamon and top with toasted pumpkin seeds, if desired.
Happy Eating!
Danielle Shea-Tan, MS, CHHC
Functional Family Nutritionist
Danielle is passionate about helping families ditch processed foods and start making real, wholesome food that is both simple and delicious. She blows our minds with fascinating "nutritional nuggets" about foods and herbs. Danielle also recently wrote a book called "52 Small Changes for the Family," an inspiring guide that helps families make one small change each week to improve their overall happiness and health. You can learn more about Danielle at HealthyMamas.com.
