Nourishing Winter Minestrone Soup that’s packed with seasonal vegetables like kale and butternut squash. This hearty vegetable soup is a must-make throughout the cold winter months. Naturally gluten-free and vegan.
Soups are like a big hug in a bowl during the cold, winter months! They warm you from the inside out and give you that overall cozy feeling.
I love making soups not only for the cozy factor but because they’re such a great way to boost your nutrition during the winter months. You can easily pack in the veggies in a big pot of soup, making for a healthy, nutrient-dense meal. This is especially helpful since the chilly weather can make raw veggies and salads are a little less appealing. Plus, most soup recipes make at least 4-6 servings, meaning you’ll spend less time in the kitchen and have a nourishing meal to eat throughout the week.
Winter Minestrone with Butternut Squash and Kale
This winter minestrone is packed with seasonal vegetables like butternut squash, kale, carrots, and onions. Add in a few pantry staples, like canned tomatoes, white beans, vegetable broth, and spices for a hearty vegetable soup that comes together in 30 minutes.
This soup is hearty and delicious the day it’s made but gets even more flavorful as it sits, meaning it’s perfect for making in advance. You can batch prep this winter minestrone for convenient make-ahead lunches or cozy dinners that are ready and waiting for you in the fridge. I promise, your future self will thank you!
I recommend serving with a sprinkle of homemade vegan parmesan (or hard cheese of choice like Parmesan or Romano), crushed red chili flakes for a little heat, and crusty bread.
Nourished by Nutrition Facts
This hearty winter squash is mildly sweet, lending itself to both sweet and savory dishes. It also packed in nutrition! Butternut squash is an excellent source of vitamin A, vitamin C, and vitamin E. It’s also a good source of thiamin, niacin, vitamin B-6, folate, pantothenic acid, and manganese. While the butternut squash is considered a starchy vegetable and can be classified as a carbohydrate, it’s balanced out with fiber. One cup of butternut squash has 7 grams of fiber. This makes it a lower glycemic carbohydrate, meaning it won’t spike your blood sugar as much. Stable blood sugar means fewer cravings, balance hormones, and less risk for developing certain conditions like diabetes.
This leafy green is one of the most nutrient-dense foods you can eat. Kale is rich in fiber, acting as a natural detoxifier. It’s an excellent source of vitamins, minerals, including vitamin K, vitamin A, vitamin C, calcium, potassium, and magnesium. Kale also contains antioxidants including beta-carotene and vitamin C, as well as various flavonoids and polyphenols that have been shown to lower blood pressure and cholesterol, as well as have anti-inflammatory and anti-cancer effects. (2)(3)(4)
These are a unique type of fiber that feeds the good bacteria living in your gut. In order to maintain a healthy gut microbiome we need a healthy balance of good bacteria and also make sure they are being properly fed with prebiotic foods. Prebiotic foods include oatmeal, sunchokes, onions, garlic, leeks, and legumes (just to name a few!). This soup contains three prebiotic foods – garlic, onion and white beans – which make it a great meal to support a healthy digestive system.
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Winter Minestrone with Butternut Squash and Kale
Nourishing Winter Minestrone Soup that’s packed with seasonal vegetables like kale and butternut squash. A must-make throughout the cold winter months.
- Prep Time: 15
- Cook Time: 20
- Total Time: 35 minutes
- Yield: 4-6 1x
1 tablespoon olive or avocado oil
1 yellow onion, chopped
2 carrots, chopped
2 stalks celery, chopped
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
3 cloves garlic, minced
1 tablespoons tomato paste
2 cups cubed butternut squash
1, 15 oz can great northern beans, drained and rinsed
1, 14 oz can fire-roasted tomatoes
4 cups vegetable stock
1 1/2 teaspoons salt + more to taste
½ teaspoon fresh cracked black pepper
2 cups chopped kale
In a large, (5.25 quart or more) heavy pot, heat the olive oil over medium-high heat. Add the onions, carrots and celery to the pot and stir. Saute until onions are starting to become translucent and soft, about 3 minutes.
Add the oregano, thyme, rosemary, garlic, and tomato paste to the pot; stir for about 30 seconds. Add the butternut squash and white beans. Season the vegetables with salt and pepper. Stir to combine.
Add the diced tomatoes and vegetable stock to the pot. Bring it to a boil. Cover the pot and turn down the heat to let the soup simmer until the butternut squash pieces are tender, about 20-30 minutes.
Add the chopped kale to the soup and place the lid on the pot. Let the soup simmer until the kale is wilted and bright green; about 2 minutes. Taste the soup and season with additional salt and pepper to taste. Ladle the soup into bowls. Top with vegan “parm” or shaved hard cheese (dairy-free or regular) and enjoy with crusty bread.
Store the leftover soup in an airtight container in the fridge for up to a week or in the freezer for three months.