Recipe Professional

Category: Soup & Stew

Healthy Broccoli Soup with Nut & Olive Pesto
This delicious, healthy Broccoli Soup is thick and creamy without using dairy or coconut cream. Topped with a robust nut and olive pesto, it’s flavoursome and satiating. This soup recipe is gluten-free, paleo Whole30, vegan-friendly, and rich in anti-ageing antioxidants. This post was recently updated!

Healthy Broccoli Soup

I love this broccoli soup for its health benefits AND taste. Made with nutritious vegetables, and lots of healthy fats from olive oil, nuts, and olives, it is very high in antioxidants, vitamins and minerals.

I originally made it as Whole30 and paleo broccoli soup, so I didn’t use any dairy or flour to thicken it. I also didn’t want the coconut flavour, so I avoided using coconut milk or cream. So what makes it thick and creamy?

Well, the hack is using some white potatoes. The starch in the potato is great for both thickening and making this soup more satiating. It adds that velvety, thick texture. If avoiding nightshades, feel free to use sweet potato or swedes/rutabaga instead. Are Potatoes Paleo? An In-Depth Analysis

This soup is quite satiating and can be served as a main dish. And, with only about 25-28 grams of net carbohydrates per serving, it will suit those following a low-carb or carb-restricted diet, plus it’s gluten-free and vegan-friendly!

PS. If you want another dairy-free, gluten-free veggies soup, I have recently been obsessed with this curried broccoli cauliflower soup from Salted Plains. Or you can check out these other fall soup recipes.

Olive Pesto

To go with the soup, I made a nut and olive pesto. It’s similar to an olive tapenade – nutty, salty, garlicky with a note of bitterness. While the soup is tasty as is, I use this pesto as a bit of condiment or topping. It adds a more intense and interesting flavour and some crunchy texture.

These toppings would also work well instead of the pesto: crispy bacon bits, fried shallots, shredded chicken or diced smoked chicken, sun-dried tomato pesto or basil pesto.

Nutrition Notes

For a vegetarian dish, it’s very nutrient-dense. I call it an anti-ageing soup with high amounts of antioxidants (vitamins C and E, zinc and selenium, indoles, and allium sulphur compounds).

It’s also rich in vitamin K, which you need for bone health and blood clotting, and many essential minerals. Protein is decent with 8 grams per serving thanks to the nuts pesto, and you’ll be getting plenty of fibre, too.

This healthy broccoli soup is paleo, gluten-free, Whole30, vegetarian and vegan-friendly.

Nutrition Macros Per serving (with olive pesto): 365 calories, 35 g total carbs, 7.5 g fibre (28.5 g net carbs), 8 g protein, 24.7 g fat.

More Healthy Broccoli Recipes

How To Make Healthy Broccoli Soup

Find the full list of ingredients, instructions and extra cooking notes below. If you have questions or cook this recipe, please let me know in the comments and make sure to rate this recipe so it’s easy for others to find.
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You will love this healthy yet delicious broccoli soup served with a topping of nut and olive pesto. This soup is nutrient-dense and full of antioxidants, plus it’s Paleo, Whole30, gluten-free and vegan-friendly. It’s easy to make and is great for batch cooking and freezing.

For the nut & olive pesto

Add olive oil, onion, salt and lemon zest to a large saucepan and heat over medium heat. Sauté for 3 minutes until softened and lightly golden.

Add celery and diced potatoes, stir and cook together for a minute.

Add the stock, water, and cumin powder and stir through. Cover with a lid and bring to a boil. Cook over medium heat for 10 minutes, then add the broccoli, garlic, pepper and bay leaves. Cover with a lid and bring the heat to high. Cook for 5 minutes until broccoli has softened but hasn’t lost its green colour.

Remove from heat and transfer the contents of the soup – in batches – to a food processor or a blender (remove the bay leaves). Process into a smooth puree, then return to the saucepan and add stir in the lemon juice.

While the soup is cooking, prepare the pesto. Place the nuts into a food processor with an S-blade attachment and grind into crumbs. Add the rest of the ingredients and process together until ground up and blended into a course, pesto-like consistency. Remove to a bowl.

Serve the soup in bowls with a tablespoon of pesto stirred in.

Instead of using the vegetable stock and water combo, you can use 1.5 litres of water and two organic, natural vegetable stock cubes. If the stock you’re using is quite salty, reduce the amount of salt added at the beginning and taste for seasoning at the end instead.

Beef or chicken bone broth is also fantastic to use and will make this soup even more nourishing.

You can use cauliflower instead of broccoli.

Calories: 388kcal | Carbohydrates: 36g | Protein: 10g | Fat: 25g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 17g | Sodium: 1767mg | Potassium: 999mg | Fiber: 8g | Sugar: 7g | Vitamin A: 1548IU | Vitamin C: 158mg | Calcium: 116mg | Iron: 3mg

Keywords: Vegan, Vegetarian, Soups, Pesto, Vegetable Soup, Broccoli Soup
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January 27, 2026
Mexican Red Lentil Stew
Mexican Red Lentil Stew is an easy recipe that’s always a hit, and this delicious red lentil stew is vegan and gluten-free! Of course lentils have some carbs, but they also have fiber so if you check the nutritional information this might be lower in net carbs than you’re thinking.

PIN this tasty Red Lentil Stew to make it later!

This amazing Mexican Red Lentil Stew is a dish I made regularly when I used to have a soup party every year, and everyone would gobble it up and go back for more. And even though I didn’t mind the original photos for this dish, recently I was glad to update them with better ones when I had the chance.

When I looked at the notes for the original post, I noticed the soup was adapted from this recipe from Budget Bytes, who adapted it from Andrea Meyers, so you can tell the recipe has had a lot of fans!

I love red lentils in soup because they cook quickly and dissolve into the soup more quickly than regular lentils, and in this soup the lentils are seasoned with turmeric, ground cumin, and chile powder. Those spices plus the combination of lime and cilantro makes this soup a winner for me.

I eat mine with a dollop of sour cream, but if you skip the sour cream this tasty soup is vegan. I hope you’ll try it if you like these ingredients!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

Can you use other types of lentils for this lentil stew recipe?

I encourage you to use red lentils for this stew, both for the flavor but also for the way they dissolve much more quickly than regular brown or green lentils when they’re used in soup. But if that’s just not happening at your house, I’m sure regular brown lentils will still be tasty.

What gives the Mexican flavors in this Red Lentil Stew?

Ground cumin, ground Ancho chile peppers, Green Tabasco Sauce, and lime juice all give this lentil stew a Mexican vibe!

What if you don’t want cilantro in the Red Lentil Stew?

I do understand that cilantro doesn’t taste good to some people, and if you’re someone with the anti-cilantro tastebuds I would use thinly-sliced green onion instead.

How to Make Mexican Red Lentil Stew:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
1. The recipe starts by bringing the lentils and water to a boil, then letting the lentils sit covered for 30 minutes.
2. While the lentils are pre-cooking in the hot water, saute chopped onions and celery in olive oil for a few minutes, then add Minced Garlic and cook a bit more. Add ground Turmeric, ground cumin, and ground Ancho chile and cook for 1-2 minutes more.
3. Then add the vegetable broth, canned tomatoes, and hot sauce, and let simmer.
4. When lentils have cooked in the hot water for 30 minutes, add the softened lentils and water to the soup pot and cook about 15-30 minutes more, until lentils are soft.
5. At this point the soup isn’t too much in the looks department, but your kitchen will be smelling wonderful.
6. Taste and see if you want to add salt, pepper, or any more hot sauce.
7. While soup cooks, chop up a good-sized bunch of cilantro. (I used a whole cup of chopped cilantro, but you could get by with less.)
8. When lentils are soft and starting to dissolve into the soup, add the lime juice and cilantro (or thinly-sliced green onion) and cook about 5 minutes more.
9. Serve with more limes to squeeze into the stew if desired. This is good with a dollop of sour cream or vegan sour cream substitute.
More Soup or Stew with Lentils:
Ingredients

1 cup dry red lentils

2 cups water

1 T olive oil

1 onion, finely chopped

1 cup finely chopped celery

1 T minced garlic (see notes)

1/4 tsp. ground turmeric

1 tsp. ground cumin

1 tsp. chile powder

1 14.5 oz. can roasted tomatoes (see notes)

2 cups vegetable broth

1 tsp. green Tabasco sauce (see notes)

salt and fresh ground black pepper to taste

1/4 cup fresh squeezed lime juice (see notes)

1 cup chopped fresh cilantro (see notes)

Instructions

Put red lentils in a small pot, rinse and drain if needed, then add 2 cups water. Bring to a boil, turn off heat and cover. Let lentils sit in the hot water 30 minutes.

While lentils are cooking in the water, finely chop onions and celery and mince garlic (or you can use minced garlic from a jar like I did.)

Heat olive oil in heavy soup pot, add onion and celery and saute for 3-4 minutes, just long enough that vegetables are starting to soften.

Add garlic and cook a few minutes more.

Add ground turmeric, ground cumin, and chile powder, stir, and cook 1-2 minutes more.

Add diced roasted tomatoes, vegetable broth, and hot sauce. I used Green Tabasco Sauce (affiliate link) for this recipe.

Add lentils after they have soaked for 30 minutes, then let soup simmer for 15-30 minutes (or until lentils are as soft as you’d like them. I simmered it about 25 minutes.)

While soup cooks, wash, dry and finely chop 1/2 – 1 cup fresh cilantro and squeeze limes to get 1/4 cup fresh lime juice.

When the lentils are softened as much as you’d like, stir in chopped cilantro and lime juice and cook 5 minutes more.

Serve hot, with additional cut limes to squeeze into the soup if desired. You can top the soup with sour cream or vegan substitute if desired.

Notes

You can get by with less garlic, but I like a lot of garlic in this. I like petite dice tomatoes for soup.

Use any hot sauce of your choice if you don’t have Green Tabasco Sauce (affiliate link). You may want less if you use a different brand.

Use the juice of 2-3 limes, or less if you’re not that into lime. You can use less cilantro, or use thinly-sliced green onion if you’re not a cilantro fan.

Recipe adapted from Mexican Lentil Stew at Budget Bytes and Spicy Red Lentil and Tomato Soup at Andrea Meyers.

Nutrition Information

Yield

6

Serving Size

1

Amount Per Serving

Calories 162Total Fat 3gSaturated Fat 0gUnsaturated Fat 3gCholesterol 0mgSodium 372mgCarbohydrates 26gFiber 5gSugar 3gProtein 9g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Mexican Red Lentil Stew recipe is a great main dish for any phase of the original South Beach Diet, although dried beans and lentils are limited to a small serving for Phase One. It’s a bit high in carbs for a traditional low-carb diet plan, but lentils do have some fiber so the net carbs might be lower than you think; check the nutritional information above.

Find More Recipes Like This One:
Use Soup and Stew Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This red lentil stew with Mexican flavors was first posted in 2010. The recipe was last updated with more information in 2023.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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January 26, 2026
Moroccan Chickpea Stew
Moroccan Chickpea Stew is a recipe that came from a reader named Paula, and it’s a meatless dish with chickpeas, red lentils, and spices. I don’t know if Paula’s chickpea stew recipe is authentically Moroccan, but it’s definitely delicious!

PIN Moroccan Chickpea Stew to try it later.

Moroccan Chickpea Stew is a recipe I got by e-mail from a reader named Paula B. And the minute I read the recipe, there was no doubt I was going to make it. Not only did it sound like a perfect combination of flavors, but two of my favorite meatless ingredients are chickpeas and lentils. And I’d just gotten a big bag of red lentils from Whole Foods, so it seemed like an omen when the recipe arrived.

Paula called this a Moroccan stew although I’m not sure if it’s an authentic Moroccan recipe. But it’s aromatic and spicy with a blend of interesting ingredients that come together perfectly.

Paula said she eats the Moroccan Chickpea Stew with a dollop of sour cream (again, probably not Moroccan, but highly recommend it!) I ate mine over brown rice, and this was one of the best meatless dinners I’d had for a long time.

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

Are red lentils a must for Moroccan Chickpea Stew?

If you’re thinking of using brown lentils for this, please try to find the red lentils. Not only are they beautiful, but they’re much softer than other lentils and dissolve more easily to make a perfectly thickened stew. If you do need to use brown lentils, they will need to cook a bit longer.

Is this Chickpea Stew an authentic Moroccan Recipe?

I’ve actually been to Morocco which was such a fascinating place, but I still can’t say for sure if Paula is correct in calling this a Moroccan recipe. When I googled it I did find similar recipes called Moroccan all over the web, but I’m not claiming it’s an authentically Moroccan dish.

Is Moroccan Chickpea Stew a healthy dish?

Lentils and chickpeas both have some carbs, but they also have fiber so this tasty stew with Moroccan flavors has about 23 net carb (and about 10 grams of protein) per serving without the brown rice.

How to Make Moroccan Chickpea Stew:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
1. Heat the olive oil in a heavy pot, then gently saute the onions, garlic, ginger, and ground turmeric for about 7 minutes.
2. Then add chopped celery, garam masala, ground cardamom, cayenne pepper, and ground cumin and cook 3-4 minutes more, or until spices become very aromatic and celery is just starting to soften.
3. The beautiful red lentils that dissolve into the stock become the base of this stew. They turn more of a yellowish color when they’re cooked.
4. Add chicken, beef, or vegetable stock, 1 can diced tomatoes, 1 can chickpeas, and the red lentils, and let the stew start to simmer.
5. Once it starts to bubble, reduce heat to a gentle simmer, cover pan, and cook 45-60 minutes (or even a bit longer, depending on how fully dissolved you’d like the lentils to be.) I wanted to keep some texture, but cooked mine for about 60 minutes so the lentils were about half-dissolved.
6. Serve Moroccan Chickpea Stew over rice or brown rice if desired. I love this with a dollop of sour cream or plain yogurt as well.
Make it a Meatless Meal:

If you eat the Moroccan Chickpea Stew with brown rice, it could easily be a one-dish bowl meal. But if you want to add a side dish, this would taste good with Roasted Pepper Salad, Cucumber Radish Tomato Salad, or Broccoli Salad with Feta and Almonds.

More Tasty Chickpeas or Red Lentils:

Weekend Food Prep:

This recipe for Moroccan Chickpea Stew has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!
Ingredients

1 large onion, finely chopped

1 T olive oil (or perhaps a little more, depending on your pan)

2 tsp. minced ginger (or grated fresh ginger)

1 T finely minced garlic

1 tsp. ground turmeric

3/4 cup celery, finely diced

1 tsp. Garam Masala

1 1/2 tsp. ground cardamom

1/4 tsp. ground cayenne pepper

1 tsp. ground cumin

6 cups vegetable stock or canned vegetable broth

1 1/2 cups red lentils

one 15 oz. can chickpeas, rinsed until no more foam appears

one 14.5 oz. can diced tomatoes

cooked brown rice for serving (optional)

sour cream or plain yogurt for serving (optional)

Instructions

Heat olive oil in a heavy pot with a tight-fitting lid.

Add onions, ginger, garlic, and turmeric and gently saute, stirring often, for about 7 minutes, or until onions are quite soft but not browned.

Add diced celery, Garam Masala, ground cardamom, cayenne pepper, and ground cumin and saute 3-4 minutes more, until celery barely starts to soften.

Add the stock, red lentils, canned tomatoes, and rinsed chickpeas and bring mixture to a gentle boil.

When it starts to bubble, reduce heat to the barest simmer and cover pan with lid.

Let mixture simmer, stirring a few times, until lentils are dissolved enough that mixture has thickened into a chunky stew.

The shorter time you cook it, the more chunky it will be. I cooked mine at the barest simmer for about 60 minutes.

Serve hot, over brown rice and topped with sour cream or plain yogurt if desired.

Paula said this is even better after it’s been in the fridge, and I’d have to agree that like many stews, the flavors were even better the next day.

The Moroccan Chickpea Stew freezes very well, so I’d recommend making the whole batch, even if you’re only cooking for a small number of people. However, it’s so good it might not make it into the freezer.

Notes

This recipe adapted very slightly from one sent to me by a reader named Paula B; Paula doesn’t remember where she got it but everyone she has shared the recipe with has loved it!

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving

Calories 196Total Fat 4gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 3gCholesterol 2mgSodium 812mgCarbohydrates 31gFiber 8gSugar 8gProtein 10g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
If you eat Moroccan Chickpea Stew plain (without rice) this dish would be approved for any phase of the original South Beach Diet. I ate mine over brown rice, which would make it phase 2 or 3 for South Beach. This is probably too high in carbs for a stricter low-carb eating plan, although chickpeas and lentils both have quite a bit of fiber.

Find More Recipes Like This One:
Use Stews for more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
A reader named Paula sent me this recipe for a chickpea stew with Moroccan flavors, and it was posted on the blog in 2009! It was last updated with more information in 2025.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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January 25, 2026
Minestrone Soup Recipe with Spicy Sausage and Fennel
How to make minestrone soup with sausage, fennel, white beans and pasta. Jump to the Easy Minestrone Soup Recipe or read on to see our tips for making it.

YOU MAY ALSO LIKE: Easy kale soup packed with greens, low-fat chicken sausage, and potato. Jump to the Chicken Sausage, Potato and Kale Soup Recipe.

How to Make Minestrone with Sausage and Fennel

We make this easy soup often. You can think of our recipe as a guide — this is perfect for using up vegetables in the refrigerator. Potatoes, kale, turnips and squash would all be excellent added to the soup.

I love the addition of sausage for this, it adds so much flavor. For a meatless minestrone, skip the sausage and replace the chicken stock with a hearty vegetable stock. It still tastes great, just different. If you have access to it, fennel is delicious in this. It adds a sweet, licorice flavor. I especially love it with the sausage.

YOU MAY ALSO LIKE: How to make quick and easy creamy vegetable soup with only one pot in under 35 minutes. Jump to the Creamy Vegetable Soup Recipe.

Recipe updated, originally posted August 2009. Since posting this in 2009, we have tweaked the recipe to be more clear. – Adam and Joanne

Minestrone Soup Recipe with Sausage and Fennel

PREP
10 mins

COOK
40 mins

TOTAL
50 mins

Think of this recipe as a guide. The soup is excellent as written, but this is the perfect opportunity to use up vegetables in the fridge. This is great eaten straight away and it will keep overnight. The pasta may become softer overtime, but the flavors of the soup will improve.

Makes approximately 6 servings

You Will Need

2 tablespoons extra-virgin olive oil

8 ounces bulk spicy or Italian pork sausage, see note

2 medium bulbs fennel, trimmed and finely chopped

1 medium onion, finely chopped

3 medium carrots, peeled and finely chopped

3 stalks celery, finely chopped

3 garlic cloves, minced

2 medium zucchini or yellow summer squash, finely chopped

1 (15-ounce) can diced tomatoes, with juice

1 (15-ounce) can cannellini beans (white kidney beans)

8 cups low-sodium chicken stock, see how we make chicken stock

1 bay leaf

3 sprigs fresh thyme

3/4 cup small dried pasta such as penne, elbow or orecchiette

1 pound baby spinach (about 4 cups)

Salt and fresh ground black pepper

1/4 cup fresh parsley leaves and tender stems, chopped

Fresh grated Parmesan cheese for serving

Directions

1Heat the olive oil over medium-low heat in a large, heavy soup pot or Dutch oven and add the fennel, onion, carrots and celery. Cook, stirring, until beginning to soften, about 3 minutes. Stir in 1/2 teaspoon of salt and garlic and cook for 1 minute.

2Add zucchini, tomatoes with juice, beans, bay leaf, thyme and the chicken stock, and bring to a simmer. Stir in 1 teaspoon of salt, taste then adjust with more as needed. Add 6 to 7 generous grinds of black pepper. Reduce heat to low and simmer about 20 minutes.

3Add pasta and cook until it is tender but not mushy, 8 to 10 minutes. Stir in spinach and parsley and cook until wilted, about 2 minutes. Taste the soup and adjust with more salt and/or pepper. Serve with parmesan cheese on top.

Adam and Joanne’s Tips

Depending on the store, you can find bulk sausage. If you cannot and instead buy sausage formed into links, remove the casings by cutting a slit down the sausage and pulling the casing away from the meat. The meat from two large sausages should do it.

If you make this recipe, snap a photo and hashtag it #inspiredtaste — We love to see your creations on Instagram and Facebook! Find us: @inspiredtaste

AUTHOR:

Adam Gallagher
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January 24, 2026
Sausage and White Beans with Sage
This Sausage and White Beans with Sage is flavored with tomatoes and ground fennel and it can be made in the Slow Cooker or the Instant Pot. This tasty combination of sausage and beans is surprisingly not that high in carbs, but for even lower carbs just double the sausage and use fewer beans.

PIN the Sausage and White Beans to try it later!

Sausage and White Beans with Sage is one of my favorite slow cooker recipes that I’ve discovered can be made more quickly in the Instant Pot! And it’s fun to have recipes that can work for people who prefer different cooking options. And sausage and white beans are a classic combination that worked out perfectly in both methods.

This recipe was inspired by a lovely woman named Ilva, who lives in Tuscany. I met her online in the early days of blogging and we chatted frequently for a while. Then Ilva stopped focusing on recipes and started to focus on her beautiful food photography, and for the last few years I haven’t talked to her so much.

But I appreciate Ilva introducing me to rustic Italian dishes like this one, where the emphasis is entirely on the flavors and not on the looks of the dish. And there are a lot of ways to adapt this recipe and still get good results, but no matter how you cook it or what kind of beans you use, please do not skip the dried fennel that makes this dish so amazingly flavorful!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- dried white beans
- celery
- whole cloves garlic
- fresh sage leaves, divided
- salt
- dried Italian Herb Seasoning (affiliate link), divided
- Olive Oil (affiliate link), divided
- uncooked turkey, chicken, or pork Italian sausage
- ground fennel (affiliate link)
- canned petite dice tomatoes with juice
What sausage did I use for Sausage and White Beans with Sage?

I used uncooked Italian Sausage for this tasty combination of sausage and beans! You can use turkey, chicken, or pork Italian Sausage and choose mild or spicy Italian Sausage, whichever you prefer.

What gives this sausage and white beans recipe the Italian flavors?

Of course the Italian Sausage used here is partly what makes this a recipe with Italian flavors! But the other ingredients that add Italian flavor notes include garlic, sage, Italian Herb Seasoning, and ground fennel. And I think fennel is one of the best flavors in Italian cooking. If you haven’t cooked with fennel much, I hope this recipe will help you see why I love it.

Can you use canned beans for this sausage and white beans recipe?

Whether you use the Instant Pot or the slow cooker for this recipe featuring sausage and beans, you’ll definitely get the best flavor if you start with dried beans and cook them yourself. But if that just isn’t happening at your house, I’ll also give tips for making this with canned beans.

How high in carbs is this sausage and white beans?

If you check the nutritional information you may be surprised this has only 14 net carbs per serving, with 18 grams of protein.

How can you make this recipe lower in carbs?

If you’re strictly watching carbs, you can double the amount of sausage and use half as many beans in this recipe for a lower-carb dish with sausage and beans.

How to make Italian Sausage and White Beans with Sage:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
1. If you’re cooking your own beans, start with 2 cups of fresh dried white beans. If you want to cook the beans on the stovetop, I would soak them in cold water overnight; for cooking dried beans in the slow cooker or the Instant Pot, you can skip the soaking.
2. Put dried beans, celery, garlic, sage, salt, Italian Herb Seasoning (affiliate link), and a little olive oil in the slow cooker or Instant Pot with enough water to just cover the beans.
3. Cook beans 5-6 hours in the slow cooker. (more here about How to Cook Dried Beans in a Slow Cooker.)
4. In the Instant Pot, lock the lid and cook 30 minutes at HIGH PRESSURE; then let beans NATURAL RELEASE for 15 minutes followed by quick release as needed.
5. For either cooking method, drain the beans, saving the large cloves of garlic and 1/2 cup cooking liquid.
6. While beans cook (or when they’re nearly cooked for slow cooker method) heat 1 tablespoon olive oil in a large frying pan and brown the sausage. Then slice into diagonal pieces and brown the sides of those pieces. (This adds flavor; please don’t skip the browning!)
7. Put the drained beans, sausage pieces, garlic, sage leaves, canned tomatoes, and ground fennel into the slow cooker or Instant Pot with 1/2 cup reserved liquid.
8. For Instant Pot cook 10 minutes at HIGH PRESSURE, then NATURAL RELEASE for five minutes, and then quick release.
9. For slow cooker, put same ingredients into the slow cooker and cook on high for 2-3 hours.
10. Serve Sausage and White Bean with Sage hot, with a little freshly-grated Parmesan if desired, although the cheese is definitely optional.
Love Your Instant Pot or Slow Cooker?

Check out all my Instant Pot Recipes or Slow Cooker Recipes if you’re a fan of one or both of these handy cooking gadgets!

Weekend Food Prep:

This recipe for sausage and white beans has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!
Ingredients

2 cups dried white beans (see notes)

2 stalks celery

4 large whole cloves garlic (or more)

13 fresh sage leaves, divided (see notes)

1/2 teaspoon salt

2 tsp. dried Italian Seasoning, divided

2 T olive oil, divided

5 links uncooked turkey or pork Italian sausage (see notes)

1 tsp ground fennel seed (see notes)

one 14.5 oz. can petite dice tomatoes with juice

1/2 cup cooking water (saved from cooking beans)

Instructions

If you’re cooking your own beans, start with 2 cups of fresh dried white beans. If you want to cook the beans on the stovetop, I would soak them in cold water overnight; for cooking dried beans in the slow cooker or the Instant Pot, you can skip the soaking.

Put dried beans, celery, garlic, 3 leaves sage or a pinch of dried sage, salt, 1 tsp. Italian Seasoning, and 1 T olive oil in the slow cooker, Instant Pot, or in a pan on the stove with enough water to just cover the beans.

Cook beans 5-6 hours in the slow cooker. (more here about How to Cook Dried Beans in a Slow Cooker.)

For Instant Pot, lock the lid and cook 30 minutes at HIGH PRESSURE; then let beans NATURAL RELEASE for 15 minutes followed by quick release as needed.

To cook beans on the stove, cook at a low simmer until beans are tender; cooking time will depend on how fresh the beans are.

For either method, drain the beans, saving the large cloves of garlic and 1/2 cup cooking liquid.

While beans cook or when slow cooker beans are almost done, heat another 1 1/2 tsp. olive oil in a large frying pan and brown the outside of sausage well. Let sausage cool and then cut into diagonal pieces. Add another 1 1/2 tsp. olive oil and brown the cut sides of the sausage well. (Don’t skip browning the sausage; this builds flavor.)

Chop garlic pieces and add the cooked beans, chopped garlic, browned sausage pieces, 10 sage leaves or a little dried sage, canned tomatoes with juice, ground fennel, second teaspoon of Italian Seasoning, and the 1/2 cup cooking water from the beans to slow cooker or Instant Pot.

For slow cooker, cook 2-3 hours on high.

For Instant Pot, lock lid and then cook at HIGH PRESSURE for 10 minutes; then let the dish NATURAL RELEASE for 5 minutes followed by quick release as needed.

Serve Sausage and White Beans with Sage hot, with some freshly-grated Parmesan to add at the table if desired.

Notes

Fresher beans will cook more quickly if you’re starting with dried beans, so try to get some that haven’t been sitting on the shelf for a long time..

Use 3 cans (15 oz. can) if you don’t want to cook beans from scratch.

If you don’t have fresh sage leaves you can use dried ground sage if needed, but use it sparingly.

The ground fennel seed (affiliate link) is highly recommended; please do not skip it!

Be sure to use gluten-free ingredients if you need this to be gluten-free.

This recipe adapted from an early blogging friend and The Silver Spoon.

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving

Calories 222Total Fat 9gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 7gCholesterol 44mgSodium 292mgCarbohydrates 17gFiber 3gSugar 4gProtein 18g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Sausage and White Beans with Sage would be suitable for any phase of the original South Beach Diet. South Beach would recommend turkey Italian Sausage, but lately it’s been hard to find, and pork sausage would also be delicious. Dried beans can be high in carbs if you’re following a strict low-carb eating plan, but this is probably lower in carbs than you think with 14 net carbs per serving! For a more carb-conscious version, just double the sausage and cut the amount of beans in half.

Find More Recipes Like This One:
Use the Diet Type Index to find recipes suitable for a specific eating plan. Use Instant Pot Recipes to find more recipes like this one. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
The recipe for Sausage and White Beans with Sage was first posted as a slow cooker recipe in 2007, probably with dismal photos in those days! The recipe was updated to include Instant Pot instructions in 2017 and was last updated with more information in 2025.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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January 24, 2026
Roasted Tomato Soup with Lemon and Thyme
How to make roasted tomato soup with fresh lemon, garlic and thyme. Jump to the Roasted Tomato Soup with Lemon and Thyme or read on to see our tips for making it.

After sharing this Cardamom Roasted Tomato Pasta we wanted to try another recipe combining roasted tomatoes and citrus. Instead of cardamom and lemon (like in the pasta), we went with lemon and fresh thyme for this easy roasted tomato soup. We thought about calling this “adult soup” since it is a bit different from a more traditional creamy tomato soup. This soup is much lighter and tastes fresh thanks to the lemon.

How to Make Roasted Tomato Soup with Lemon

To make the soup, we used our new favorite kitchen gadget, the OXO Food Mill on the coarsest setting. You can use a blender, but we prefer the texture you get from using the food mill.

To make the soup, we start roast lots of tomatoes with thyme, garlic and a few strips of lemon zest. Since we’re using the food mill, you don’t need to remove the skin from the garlic cloves. It will catch the skin when we blend the soup. If you are using a blender, you might want to remove the skins now.

Add olive oil, salt and pepper then roast until the tomatoes begin to caramelize around the edges. While they roast, cook some onions in a large pot then add the roasted tomatoes and garlic. Here’s another roasted tomato soup recipe, made with onion, garlic, and basil.

Pour in some chicken stock and a large can of tomatoes. Simmer then pass the soup through a food mill. By the way, if you do use a food mill, don’t forget to scrape underneath the mill when you are done. You don’t want to miss all that good stuff.

Add the soup back to the pot and pour in some half and half for a little creaminess — coconut or almond milk would work as well.

Recipe updated, originally posted December 2011. Since posting this in 2011, we have tweaked the recipe to be more clear. – Adam and Joanne
Roasted Tomato Soup with Lemon and Thyme

PREP
15 mins

COOK
1 hr 25 mins

TOTAL
1 hr 40 mins

This tomato soup with lemon and thyme taste fresh and bright. When zesting the lemon, use a vegetable peeler for 1/4-inch wide strips of zest. If you have one on hand, a food mill, using the coarsest blade, creates nice thick texture. You can also use an immersion blender or blender as a substitute.

Makes approximately 6 servings

You Will Need

3 pounds ripe tomatoes, quartered

4 sprigs fresh thyme or 2 teaspoons dried

4 whole garlic cloves, skins removed

4 strips lemon zest, each 1/4-inch wide and 2 inches long

4 tablespoons extra-virgin olive oil

2 medium onions, chopped

1 (28-ounce) can whole tomatoes with juice

4 cups low sodium chicken stock or vegetable stock, see our easy chicken stock recipe

1/4 cup half and half or non-dairy milk such as almond and coconut

Salt and fresh ground pepper

1/4 cup feta or blue cheese crumbles for serving, optional

Directions

Roast Tomatoes

1Heat the oven to 400 degrees F.

2On a baking sheet, toss tomatoes, garlic, thyme sprigs, lemon zest, 2 tablespoons of olive oil and about 2 teaspoons of salt together. Spread into one layer and roast until the edges of the tomatoes begin to caramelize, about 45 minutes.

3Meanwhile, cook onions with 2 tablespoons of olive oil in a large pot until softened and starting to brown, about 10 minutes.

To Finish

1Add the oven-roasted tomatoes and garlic, including the liquid on the baking sheet, canned tomatoes and chicken stock to the onions. Bring to a simmer and simmer, uncovered, for 30 minutes.

2Pass the soup through a food mill fitted with the coarsest blade or blend using an immersion blender or blender. Add back to the pot then stir in half and half (or non-dairy milk). Taste the adjust with salt and/or pepper. Serve with cheese crumbles on top — optional.

Adam and Joanne’s Tips

If you make this recipe, snap a photo and hashtag it #inspiredtaste — We love to see your creations on Instagram and Facebook! Find us: @inspiredtaste

AUTHOR:

Joanne Gallagher
We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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January 17, 2026
Creamy Pea Soup Recipe with Basil
How to make creamy pea soup with fresh basil. Jump to the Creamy Pea Soup Recipe or read on to see our tips for making it.

This soup is perfect for spring and summer. We use frozen peas, but if you have access to them, fresh peas would be lovely.

Just after blending, we stir in some cream. The soup is quite delicious without it, the cream just rounds out the flavors and makes it luxurious and creamy.

YOU MAY ALSO LIKE: If you love chilled soups, try this soup with peas, creme fraiche and shrimp. Jump to the Chilled Pea Soup Recipe with Shrimp.

Recipe updated, originally posted August 2009. Since posting this in 2009, we have tweaked the recipe to be more clear. – Adam and Joanne

Creamy Pea Soup Recipe with Basil

PREP
10 mins

COOK
20 mins

TOTAL
30 mins

This simple pea soup is adapted from Giada De Laurentiis. We call for frozen peas, but if you are lucky enough to have fresh peas, use them. This is especially good when topped with a few crumbled of feta cheese or fresh goat cheese.

Makes approximately 4 servings

You Will Need

2 tablespoons olive oil

1 medium onion, chopped

2 garlic cloves, minced

1 teaspoon sea salt

1/2 teaspoon fresh ground black pepper

4 cups frozen peas (from two 10-ounce packages)

3 cups chicken stock, see our homemade chicken stock recipe

3/4 cup chopped fresh basil leaves

1/2 cup cream

Crumbled feta cheese or fresh goat cheese, for serving

Directions

1Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the onions and cook until softened, about 8 minutes. Stir in the garlic, salt and pepper then cook for 1 minute.

2Add the peas and chicken stock then bring to a boil. Reduce the heat to medium-low and cook at a low simmer, uncovered, for about 5 minutes.

3Remove the pot from the heat, add the basil and use an immersion blender to blend until smooth (or use regular blender). Stir in the cream, taste the soup and adjust with more salt and/or pepper. Divide between bowls and top with a little ricotta cheese or goat cheese crumbles.

Adam and Joanne’s Tips

If you make this recipe, snap a photo and hashtag it #inspiredtaste — We love to see your creations on Instagram and Facebook! Find us: @inspiredtaste

AUTHOR:

Joanne Gallagher
Previous Post: Baked Ziti with Shrimp and Spinach
Next Post: Rosemary Baked Chicken Drumsticks Recipe
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January 11, 2026
High Protein Butternut Squash Soup
A high-protein soup recipe that’s smooth, comforting, and nourishing — with roasted butternut squash, cottage cheese, and a Parmesan finish. Simple, cozy, and meal-prep friendly.

Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩‍🍳 Recipe Tips | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Soup Recipes

This is a high-protein butternut squash soup that’s creamy without cream, velvety smooth, and full of nourishing ingredients. Roasting the squash, onion, carrots, and garlic first gives it that sweet, caramelized depth (you know, the kind that tastes like fall in a spoon). The best part? We sneak in a solid dose of protein using low-fat cottage cheese and Parmesan (no, it doesn’t taste like cheese dip, promise).

It’s naturally gluten-free, low in calories, and super filling. Bonus points for being blender-friendly and great for batch cooking. Perfect for those who want a protein-packed soup that doesn’t feel like “gym food.”

You can use this high-protein soup recipe template with other veggies. Just add cottage cheese and Parmesan cheese when blending for an instant protein boost. PS. I serve it with high-protein bread for a complete and satiating meal!

Macros per serving without toast: 320 calories, 18 grams protein, 38 grams carbs, 5 grams fibre, 12 grams fat. If you add a slice of high-protein toast, you can boost by additional 10 grams of protein and more fibre.

👩‍🍳 You might also like these high-protein recipes: lemon chicken orzo soup or chicken lentil soup, or for something sweeter, try my high-protein banana bread, protein overnight oats, or baked oats with chia seeds and berries. Check out these protein-packed lunches and high-protein breakfast ideas.

What You’ll Need

Here is what you’ll need for this high-protein soup recipe. Find the full measurements in the recipe card below.
- Butternut squash: sweet, nutty, and creamy once blended. Swap butternut squash for another pumpkin or sweet potato.
- Onion & carrot: add depth and natural sweetness.
- Garlic: roasted to mellow perfection.
- Low-fat cottage cheese: adds creaminess and boosts protein.
- Parmesan cheese: for umami, saltiness, and richness.
- Chicken stock: adds savory backbone; use veggie stock to keep it vegetarian.
- Plus, olive oil, salt & pepper – the essentials. Add a pinch of chili flakes for heat!
- Optional lemon juice: brightens everything, I almost always add a little at the end
- For garnish: green onion for fresh bite at the end and pumpkin seeds (pepitas) for texture, crunch, and extra fiber and protein.
- To Serve: High-protein bread like Herman Brot — not required, but highly recommended for a more satiating meal and extra protein and fiber.
How To Make High Protein Butternut Squash Soup

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make protein-packed butternut squash soup.
- Preheat oven to 200°C / 395°F.
- Chop squash, onion, and carrot. Toss with olive oil, salt, and pepper.
- Roast veggies and garlic (still in peel) for 20–25 minutes.
- Squeeze garlic from skins and add all veggies to blender or pot.
- Add cottage cheese, Parmesan, stock, and blend until smooth.
- Taste and add lemon juice if you like it zingy.
- Serve with pepitas and green onions on top. Add toast on the side.
Watch The Video

Recipe Tips
- Make-Ahead: This soup keeps well in the fridge for 4–5 days. Reheat gently on the stove or in the microwave.
- Freezer-Friendly: Freeze in portions for up to 3 months. Thaws like a dream.
- Texture Tip: Want it thicker? Use less stock or stir in a spoon of Greek yogurt.
- Vegan Option: Use dairy-free cottage cheese (yes, it’s a thing) and nutritional yeast instead of Parmesan.
- Meal Prep Win: Double the batch and portion out lunches for the week.
Serving Suggestions

This soup is a meal on its own, but I love it with a slice (or two) of toasted high-protein bread. You can also top it with extra Parmesan, a swirl of Greek yogurt, or even crispy chickpeas. Perfect for lunch, light dinner, or a starter for a cozy meal.

💬 If you’ve tried this high protein butternut squash soup or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.
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A high-protein soup recipe that’s smooth, comforting, and nourishing — with roasted butternut squash, cottage cheese, and a Parmesan finish. Simple, cozy, and meal-prep friendly. Find step-by-step photos and more recipe tips above.

Preheat oven to 200°C / 395°F.

Peel and cube the butternut squash. Slice the onion and carrot.

Toss squash, onion, carrot, and garlic cloves with olive oil, salt, and pepper.

Spread on a baking tray in a single layer. Roast for 20–25 minutes until golden and soft.

Squeeze garlic out of skins and add everything to a high-speed blender or pot.

Add cottage cheese, Parmesan, and chicken stock. Blend until smooth. Use an immersion blender if using a pot.

Taste and add lemon juice if you want more brightness.

Serve hot, topped with pumpkin seeds and green onions. Add toasted high-protein bread on the side if desired.

Can I use a different cheese instead of cottage cheese? Yes! Greek yogurt or even cream cheese works, but cottage cheese gives the best protein-to-calorie ratio.

Can I make this vegan? Absolutely. Use plant-based or dairy-free (yes, it’s a thing) cottage cheese and swap Parmesan for nutritional yeast. The protein amount will change, of course.

Can I make it spicy? Yep — add a pinch of chili flakes before blending or drizzle with chili oil when serving. A little mild curry powder will give it a different spice vibe.

How much protein per serving? Each bowl comes in around 15–18 grams (TO BE CONFIRMED) of protein, depending on your exact cheese and bread combo. Not bad for soup, right?

Make-Ahead: This soup keeps well in the fridge for 4–5 days. Reheat gently on the stove or in the microwave.

Freezer-Friendly: Freeze in portions for up to 3 months. Thaws like a dream.

Texture Tip: Want it thicker? Use less stock or stir in a spoon of Greek yogurt.

Meal Prep Win: Double the batch and portion out lunches for the week.

Calories: 320kcal | Carbohydrates: 38g | Protein: 18g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 15mg | Sodium: 920mg | Potassium: 1117mg | Fiber: 5g | Sugar: 11g | Vitamin A: 23774IU | Vitamin C: 47mg | Calcium: 230mg | Iron: 3mg

Keywords: Vegetable Cottage Cheese Soup, High Protein Butternut Squash Soup, High Protein Pumpkin Soup, Butternut Squash With Cottage Cheese
More Soup Recipes
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January 5, 2026
Simple Sausage, Cheddar and Guinness Pie Recipe
How to make pot pie with sausages in a rich and savory Guinness beer broth. Jump to the Sausage, Cheddar and Guinness Pie Recipe or read on to see our tips for making it.

After sharing Guinness Chocolate Cake and Guinness and Beef Stew, we decided to throw another Guinness recipe your way. You don’t mind, do you? We didn’t think so.

YOU MAY ALSO LIKE: How to make the best Guinness beef stew with carrots and potatoes. Jump to the Guinness Beef Stew Recipe.

How to Make Stout Pot Pie with Sausages

This recipe is delicious made into a pie, but you can just as easily skip the pastry and serve the sausages over mashed potatoes instead.

If you do make the full pie, take a look at our homemade pie crust. It’s an all-butter recipe and can be made in advance.

To make the pie, brown sausages on all sides. They don’t need to be cooked all the way through, only browned. Transfer them to a plate then cook onions and carrots with garlic. When the vegetables are beginning to soften, add butter and flour to make a roux. The butter-flour mixture will help thicken our gravy.

In goes beef stock and Guinness as well as the sausages from earlier and grated sharp cheddar cheese. Spoon everything into a baking dish, cover with pastry and bake until golden on top.

YOU MAY ALSO LIKE: How to easily roast a whole chicken with lemon and garlic. One of our favorite recipes! Jump to the Whole Roasted Chicken Recipe.

Recipe updated, originally posted March 2012. Since posting this in 2012, we have tweaked the recipe to be more clear. – Adam and Joanne
Sausage, Cheddar and Guinness Pie Recipe

PREP
10 mins

COOK
40 mins

TOTAL
50 mins

This stout pie is delicious made covered with pastry, but you can just as easily skip the pastry and serve the sausages over mashed potatoes instead.

Makes approximately 6 servings

You Will Need

1 tablespoon olive oil

6 bratwurst sausages

1 medium onion, sliced into 1/4-inch half moons

3 medium carrots, cut into 1/4-inch rounds

3 cloves garlic, minced

1 tablespoon butter

1 heaping tablespoon flour

1 cup beef stock

1 cup Guinness Stout beer (about 3/4 bottle)

1 cup grated sharp cheddar cheese

Salt and fresh ground black pepper

Pastry Topping

1 large egg

1 tablespoon water or milk

1/4 cup grated sharp cheddar cheese

1 (9-inch) pie crust, see our homemade pie crust recipe

Directions

Make Filling

1Heat oven to 375 degrees F.

2Heat oil in a large deep pot over medium heat. Add the sausages and brown on all sides. Transfer sausages to a plate, and then add the onions and carrots to the pot. Cook, stirring occasionally, until the onions begin to soften, about 5 minutes. Stir in the garlic.

3Add the butter and flour then cook, stirring constantly for one minute until the flour has been absorbed and darkens in color. Stir in the stock and beer. Bring to a simmer then add sausages back into the pot. Simmer, uncovered, until the sausages are cooked through, about 8 minutes.

4Remove the sausages and slice into 1/2-inch rounds then add back to the pot. Stir 1 cup of cheese into the gravy. Taste for seasoning then adjust with salt and/or pepper.

To Finish

1Make an egg wash by whisking the egg and water until blended.

2Spoon the filling into a 2-quart baking dish and brush the top and sides of baking dish with egg wash.

3Shape the pie crust so that it will cover the top of the baking dish. Top baking dish with crust. Brush the top of the crust with additional egg wash and top with the remaining 1/4 cup of cheese. Bake in the oven until the crust is golden brown on top, about 30 minutes.

Adam and Joanne’s Tips

If you use store-bought dough, it will likely be in a circle. You may find that you need to use two circles of dough to cover the baking dish (depending on the shape of the dish). If you make your own homemade crust, just after making it, shape the dough into a similar shape as the baking dish you plan to use.

If you make this recipe, snap a photo and hashtag it #inspiredtaste — We love to see your creations on Instagram and Facebook! Find us: @inspiredtaste

AUTHOR:

Adam Gallagher
We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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January 2, 2026
Butternut Squash Kale Soup
Butternut Squash Kale Soup uses some of my favorite soup ingredients, and this tasty vegetarian soup has gluten-free and lower-carb options. And this is a perfect recipe to use those packages of peeled-and-cut butternut squash that shows up in the fall!

Pin Butternut Squash Kale Soup to try it later!

This Butternut Squash Kale Soup is a recipe I first made just because I had butternut squash and kale in the fridge. And then I loved this soup with fall flavors, and it ended up being one of my favorite soups to make this time of year.

The bonus ingredient in the soup is Farro that I’d been craving ever since I first tried Farro with Mushrooms. The butternut, kale, and Farro combination here was wonderful, but I know some people aren’t going to have Farro. And also Farro isn’t gluten-free or low in carbs, so in the updated recipe I’m giving the option to switch Farro for brown rice (for gluten-free) or frozen cauliflower rice (for lower-carb and gluten-free.)

And no matter which way you make it, if you’re a fan of butternut squash and kale I hope you try this tasty meatless soup!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)
- Farro
- onion
- Olive Oil (affiliate link)
- Dried Thyme (affiliate link)
- Dried Sage (affiliate link)
- vegetable broth
- butternut squash
- kale
- salt and black pepper
- Balsamic Vinegar (affiliate link)
- Parmesan for serving (optional, dairy-free without the Parmesan)
Can you use pre-cut butternut squash for Butternut Squash Kale Soup?

I wrote a post about How to Peel and Cut Up a Butternut Squash and for Roasted Butternut Squash it’s definitely better when you cut it up yourself. But to use in soup, those packages of pre-cut butternut squash that show up at Costco this time of year are great!

Want Butternut Squash Kale Soup that’s gluten-free or lower-carb?

You can easily make a gluten-free version of this soup by switching out the Farro for brown rice; I would use Ben’s Brown Rice (affiliate link). And you can make a tasty lower-carb version by switching out the Farro for cauliflower rice.

How high in carbs is the Butternut Squash Kale Soup?

This soup recipe with farro or brown rice will have about 24 net carbs per serving. If you switch out the Farro for frozen cauliflower rice, the soup will have about 12.8 net carbs per serving.

Who else LOVES Butternut Squash?

I’m a huge butternut squash fan from childhood, which is why my carb-conscious recipe blog has so many butternut squash recipes! And when it’s fall I just have to have it a few times every year. You can use Favorite Roasted Butternut Squash Recipes to see all my recipes using it. Or use Favorite Winter Squash Recipes to see my favorites with all types of winter squash!

How to Make Butternut Squash Kale Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
1. If you’re using farro, start by soaking it for at least 15 minutes.
2. If you don’t want to Peel and Cut Up a Butternut Squash, I think pre-cut squash cubes are great for soup.
3. Cut the squash into pieces not more than 3/4 inch across.
4. Heat the oil in soup pot, then saute diced onion with the thyme and sage.
5. Add vegetable stock to the onions and herbs and bring to a low simmer; then add the farro and simmer 10 minutes. (You can skip this extra ten minutes if you’re using brown rice; cauliflower rice will be added towards the end of the cooking time.)
6. Add the squash cubes and simmer about 30 minutes.
7. Mash the squash a bit so some pieces will thicken the soup, then add the kale (and add cauliflower rice now if you’re using that) and simmer 20-30 minutes more.
8. Stir in a little balsamic vinegar if desired, and serve hot.
9. Butternut Squash Kale Soup will good with a little Parmesan cheese sprinkled on at the table, if you’re a fan of that.
Weekend Food Prep:

This recipe for Butternut Squash Kale Soup has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week! And this recipe would be perfect to make on the weekend and enjoy for a meatless lunch or dinner.
Ingredients

1 cup Farro (see notes)

1 onion, finely chopped

2 tsp. olive oil

1 tsp. dried thyme

1/2 tsp. dried sage (rubbed sage)

6 cups vegetable broth

6 cups diced butternut squash

4 cups chopped kale

salt and fresh ground black pepper to taste

1-2 T balsamic vinegar (optional)

freshly grated Parmesan for serving (optional, this soup is dairy-free without the Parmesan)

Instructions

Soak Farro in cold water 15-30 minutes. (Rice does not need soaking)

Cut butternut squash into cubes not more than 3/4 inches across.

Chop onion, then heat olive oil in bottom of large soup pot, add onion and saute about 5 minutes.

Add thyme and sage and cook 2-3 minutes more.

Add vegetable stock to the soup pot and bring to a low simmer.

Drain Farro and add to stock, then simmer 10 minutes. (You could skip this initial ten minutes of cooking with brown rice.)

Add butternut squash cubes and simmer about 30 minutes, or until squash is quite soft.

Use a potato masher to mash some of the squash so it dissolves into the soup, leaving other pieces whole.

While soup simmers, wash and chop kale.

Add kale to soup (and cauliflower rice if you are using that) and simmer about 20-30 minutes more.

I like the greens cooked fairly well in my soup, check sooner if you prefer chewier greens.

Season to taste with salt and fresh ground black pepper.

If desired, stir in a tablespoon or two of balsamic vinegar right before you serve the soup.

Serve hot, with freshly-grated Parmesan cheese to add at the table if desired.

Notes

Use one cup of brown rice for gluten-free option or 2 cups frozen cauliflower rice for low-carb option.

If you don’t care if it’s vegetarian, this would be great made with homemade chicken stock.

Nutritional information is for the version made with Farro and doesn’t include optional ingredients. Net carbs for the gluten-free soup with brown rice will be about the same as Farro. If you switch Farro for frozen cauliflower rice, the soup will have about 12.8 net carbs per serving.

Recipe created by Kalyn.

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving

Calories 148Total Fat 2gSaturated Fat .3gTrans Fat 0gUnsaturated Fat 1.4gCholesterol 0mgSodium 595mgCarbohydrates 32gFiber 8gSugar 6.3gProtein 5g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
You could make a lower carb soup by making this with Cauliflower Rice or another type of low-carb rice product, but soup with butternut squash will never be super low in carbs. Use brown rice to replace the Farro if you don’t care about carbs but want the soup to be gluten-free. The use of butternut squash and farro would make this Butternut Squash Kale Soup phase two or three for the original South Beach Diet.

Find More Recipes Like This One:
Check out Soup Recipes for more tasty and healthy soups! Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This Butternut Squash Kale Soup was first posted in 2008, and I’ve made it many times since then. The photos were updated in 2014 and the recipe was last updated with more information in 2025.

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December 26, 2025