This gorgeous butternut squash & black bean soup is not only easy to make but incredibly satisfying and filled with nutrient-dense ingredients. 

It’s a great option to make at the weekend for easy mid-week lunches. The recipe is very versatile, you can customise it to suit your tastes, making it a fantastic option for everyone in the family.

It’s one I make fairly often in the autumn and winter months. I love the combination of ingredients and the fact it’s very hearty and warming. The butternut squash and black beans pair really well with the combination of spices I use. You can adjust them if you like your soups a bit less spicy, but I think they are warming without being too hot.

Why This Soup is So Easy to Make

This butternut squash & black bean soup is not only delicious but it’s incredibly easy to make. Just peel and chop the veggies and add to the pan with some oil and sauté for about 10 minutes, adding all the spices for the last minute or two. Add the black beans, tomatoes and stock and simmer for about 20 minutes until the veggies are cooked. I like to add a squeeze of lime juice and season well before serving. 

The Ingredients

This soup is packed with nutrition. The main ingredients are:

• Butternut squash
• Black beans
• Red onion
• Red pepper
• Chopped tomatoes
• Spinach
• Vegetable stock
• Herbs & Spices

The Nutritional Benefits of the Main Ingredients

Butternut Squash

One of my favourite autumnal vegetables, butternut squash gives the soup great colour, taste and nutritional benefits. It’s rich in vitamins A, C, and E, all of which are great antioxidants as well as potassium and magnesium. It’s also a good source of dietary fibre, which can help to keep you full for longer and is good for your overall digestive health.

Black Beans

They are a great source of plant-based protein and fibre. Nutritionally, black beans are good sources of iron, magnesium, and folate. The fibre in black beans is particularly beneficial for gut health and helping to maintain a healthy digestive system.

Red onion

I try and use red onions rather than white usually. They are much higher in quercetin (which is a natural anti-oxidant and anti-inflammatory) which is found most often in red fruits and vegetables. 

Red pepper

They are there just to bring a great colour to the finished dish. Red bell peppers are incredibly rich in Vitamin C—in fact, much higher in Vitamin C than something like oranges! They also provide vitamin B6 and folate, supporting brain health and reducing inflammation in the body.

Chopped Tomatoes

I like to buy organic chopped tomatoes, if I’m buying canned ones. They are still high in nutrients. In fact, one of the most important nutrients in tomatoes is lycopene – and this is much more bioavailable when the tomatoes are cooked.

Spinach

You can use any greens in this soup. Here I’ve used spinach. It’s rich in vitamins A, C and K, as well as magnesium, calcium and iron. It wilts quickly, so add it at the very end. If using something like kale, add for a few minutes earlier.

Herbs and Spices

Adding herbs and spices to your cooking can really add to the nutritional value of the finished dish. The ones I’ve used in this soup—cumin, chilli, coriander, oregano, cinnamon and paprika—not only provide warmth and depth of flavour but also offer various health benefits. For example, cumin and coriander can aid digestion, and chilli can help boost your metabolism.  Together, these spices really give the finished soup a warm and spicy flavour. 

Storage and Shelf Life

This butternut squash and black bean soup is ideal for meal prep, as it stores well and can be enjoyed over a few days. If you store it in an airtight container in the fridge, the soup will last for 3-4 days. 

If you want to extend its shelf life, you can freeze the soup for up to three months. 

Try it for yourself and let me know what you think in the comments!

Recipe Tips 

• Roast the Butternut Squash: For added depth of flavour, try roasting the butternut squash before adding it to the soup. Roasting brings out the natural sweetness of the squash and adds a slightly caramelised taste.
• Customise your greens: If spinach isn’t your favourite, you can swap out for, kale or Swiss chard, or other seasonal greens.
• Swap squash: If you don’t like squash, then sweet potatoes or carrots are excellent alternatives. Both bring a natural sweetness and can be cooked in the same way. 
• Use chickpeas or white beans instead of black beans: These both make a great swap and are rich in protein and fibre.
• Adjust the Spice Level: If you prefer a milder soup, reduce the amount of chilli powder. If you enjoy a bit of heat, feel free to add a pinch more or do what I have done and garnish with avocado and a sprinkle of crushed red pepper flakes before serving.

If you enjoyed this recipe, here are a few other amazing soup recipes:

Immune Boosting Supergreens Soup

Roasted Tomato & Red Pepper Soup

Clear Out the Fridge Soup

Spicy Noodle Soup

Red Rice & Shiitake Mushroom Soup

Butternut Squash & Sage Soup

Butternut Squash & Black Bean Soup

Helen Ridgeway Helen Ridgeway

This butternut squash & black bean soup is autumn in a bowl. Full of hearty ingredients and packed with fibre, it will keep you full until dinner! Ready in about 30 minutes and ideal for meal prep, this soup is a fantastic option for a nourishing lunch to enjoy throughout the week.

5 from 1 vote

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Prep Time 5 minutes mins

Cook Time 30 minutes mins

Total Time 35 minutes mins

Course Main Course, Soup

Servings 4

Calories 332 kcal

Ingredients

 

• 1 red onion
• 1 red pepper
• ½ medium butternut squash
• 3 garlic cloves
• 1 tbsp olive oil
• 2 tsp ground cumin
• 1 tsp ground coriander
• 2 tsp dried oregano
• 1 tsp sea salt
• 2 tsp smoked paprika
• Pinch chilli flakes
• Pinch cinnamon
• 2 x 400g cans of chopped tomatoes (2 x 14oz)
• 3 x 400g cans of black beans (3 x 14oz)
• 1 litre of vegetable stock (4 cups)
• 2-3 handfuls of spinach
• Lots of salt and pepper
• Squeeze of lime juice

Instructions

 

• Peel the squash and chop into chunks. Chop the peppers, onions and garlic. Add the oil to a large pan and sauté the vegetables for about 10 mins.
• Add the herbs and spices to the pan and cook for another minute. Drain and rinse the beans and add to the pan with the tomatoes and stock. Mix well and simmer for about 20 mins until the veggies are cooked. Add the spinach for the last minute. Add a squeeze of lime and season to taste.

Notes

• This will store in the fridge for about 3-4 days and freezes well too.
• Depending on your own tastes, you can add more or less chilli.
• The nutritional information is based up the recipe serving 4 – but it could stretch to 6, depending on appetites.

Nutrition

Calories: 332kcalCarbohydrates: 64.1gProtein: 18.5gFat: 7.1gSaturated Fat: 2.5gFiber: 16.2g

Keyword black bean soup, butternut squash, easy soup

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