Why You’ll Love This Butternut Squash and Kale Soup
- It’s the ultimate texture experience. You get the velvety smoothness of the blended squash against the satisfying, slight chew of the kale ribbons. It’s not a one-note purée; every spoonful has a little something to discover.
- It’s a weeknight hero. Once you get the squash prepped (and I have a tip for that later), this soup comes together with minimal fuss. It’s mostly hands-off simmering time, which means you can tidy up or just relax with a cup of tea while your kitchen fills with an incredible aroma.
- It’s incredibly versatile. This soup is a fantastic canvas. You can keep it vegan, add a swirl of cream, top it with crunchy croutons or spicy sausage—it welcomes all kinds of personal touches. It’s the kind of recipe you can make your own.
- It tastes even better the next day. Honestly, the flavors meld and deepen overnight in the fridge. Making a big batch on a Sunday means you have delicious, ready-to-go lunches for a couple of days, which is a real gift to your future self.
Ingredients & Tools
- 1 large butternut squash (about 2-2.5 lbs / 900g-1.1kg), peeled, seeded, and cubed
- 2 tbsp olive oil or avocado oil
- 1 large yellow onion, chopped
- 3 cloves garlic, minced
- 1 tsp fresh thyme leaves (or ½ tsp dried)
- ¼ tsp ground nutmeg (freshly grated if possible)
- 4 cups vegetable broth (low sodium if possible)
- 1 bunch lacinato (Tuscan) kale, stems removed and leaves thinly sliced
- 1 tbsp fresh lemon juice
- To taste salt and freshly ground black pepper
- For serving (optional): a drizzle of cream, pumpkin seeds, grated Parmesan cheese, or crusty bread.
Tools: A large soup pot or Dutch oven, a sharp chef’s knife, a sturdy vegetable peeler, a ladle, and an immersion blender (or a standard countertop blender).
Don’t be intimidated by the whole squash—a good peeler makes quick work of it. And using fresh lemon juice at the end is non-negotiable, honestly. It’s the little spark that makes all the other flavors pop.
Serves: 4-6 | Prep Time: 20 minutes | Cook Time: 30 minutes | Total Time: 50 minutes
Before You Start: Tips & Ingredient Notes
- Choosing your squash. Look for a squash that feels heavy for its size with a firm, matte skin. A shiny skin can sometimes indicate it was picked too early. The bigger it is, the longer it might take to soften, so keep that in mind.
- To peel or not to peel? You can roast the squash halves and scoop out the flesh, which adds a deeper flavor, but for a quicker soup, peeling and cubing is the way to go. The trick is to slice a thin piece off the bottom and top first to create stable surfaces.
- The kale conundrum. I strongly prefer lacinato kale here—it’s more tender and less bitter than the curly kind. No matter which you use, don’t skip massaging it with a little salt after chopping. It sounds silly, but it truly tenderizes the leaves and improves the texture immensely.
- Broth matters. Since the broth is the main liquid, its quality really shines through. A good, flavorful vegetable broth will make your soup taste fantastic. If you’re using a standard-sodium broth, taste before adding any extra salt at the end.
How to Make Butternut Squash and Kale Soup
Step 1: Start by prepping your squash. This is the part that takes the most time, so just put on some music and get into a rhythm. Peel the squash, slice it in half lengthwise, and scoop out the seeds and stringy bits with a spoon. Then, cut it into roughly 1-inch cubes. You’ll notice that the squash can be a bit slippery, so please be careful with your knife!
Step 2: Now, let’s build the flavor base. Heat the olive oil in your large pot over medium heat. Add the chopped onion and a good pinch of salt. Sauté for about 5-7 minutes, until the onion becomes soft and translucent. You’re not looking for color here, just softness. Then, add the minced garlic, thyme, and nutmeg. Stir constantly for just about 60 seconds—until the garlic is fragrant. Be careful not to let the garlic burn, or it will turn bitter.
Step 3: It’s time for the star of the show. Add all of your cubed butternut squash to the pot. Give everything a good stir to coat the squash in the onion and spice mixture. Let it cook for about 2-3 minutes, just to take the raw edge off. You’ll hear a slight sizzle—that’s a good sign!
Step 4: Pour in the vegetable broth. The liquid should just about cover the squash cubes. If it doesn’t, you can add a little water until they’re nearly submerged. Bring the pot to a boil, then immediately reduce the heat to low, cover with a lid, and let it simmer gently for 15-20 minutes. The squash is ready when you can easily pierce a cube with a fork with no resistance.
Step 5: While the soup simmers, prep your kale. Remove the tough stems by holding the base of the stem and pulling the leaf away with your other hand. Stack the leaves, roll them up like a cigar, and slice them into thin ribbons (this is called a chiffonade). Place the sliced kale in a bowl, sprinkle with a tiny pinch of salt, and then use your hands to massage it for about 30 seconds. You’ll feel the leaves soften and darken in color—this is exactly what you want.
Step 6: Back to the soup! Once the squash is tender, it’s blending time. If you’re using an immersion blender, carefully blend the soup right in the pot until it’s completely smooth. If using a countertop blender, let the soup cool slightly, then blend in batches, never filling the blender more than halfway, and holding the lid on with a towel. The texture should be luxuriously creamy.
Step 7: Return the smooth soup to the pot if you used a blender, and turn the heat to low. Stir in the massaged kale. It will wilt quickly in the hot soup—this should only take 2-3 minutes. You want the kale to be tender but still have a bit of life to it, not mushy.
Step 8: The final flourish! Turn off the heat. Stir in the fresh lemon juice. This is the step that brightens everything up and balances the sweetness of the squash. Now, taste the soup. This is crucial. Season with more salt and plenty of black pepper until it tastes just right for you.
Serving Suggestions
Complementary Dishes
- A thick slice of sourdough bread — There’s nothing better for dunking and soaking up every last bit of soup. Toasting it and rubbing it with a garlic clove first is a game-changer.
- A simple arugula salad with a lemon vinaigrette — The peppery arugula and sharp dressing provide a fresh, crisp contrast to the creamy, warm soup.
- A grilled cheese sandwich — Go for a mature cheddar or gruyère for a classic, comforting pairing that turns the soup into a full meal.
Drinks
- A crisp, dry cider — The apple notes complement the squash beautifully, and the bubbles cut through the richness.
- A lightly oaked Chardonnay — Look for one with a bit of butteriness to match the soup’s texture, but enough acidity to keep things balanced.
- A warm mug of ginger tea — For a non-alcoholic option, the spicy warmth of ginger echoes the subtle spices in the soup perfectly.
Something Sweet
- A simple ginger cookie — The spicy-sweet flavor is a natural follow-up to the soup and feels wonderfully autumnal.
- A pear and almond tart — The delicate sweetness of pear and the nuttiness of almonds provide an elegant, not-too-heavy finish.
- Dark chocolate with sea salt — Just a square or two of high-quality dark chocolate is a sophisticated and simple way to end the meal.
Top Mistakes to Avoid
- Mistake: Blending the soup while it’s piping hot in a countertop blender. This is a safety hazard! The steam can build up and blow the lid off, creating a huge mess and potential for burns. Always let it cool for a few minutes and blend in small batches.
- Mistake: Skipping the lemon juice. I know it seems like a small thing, but without that acid, the soup can taste a bit flat and overly sweet. The lemon juice is the secret weapon that brings all the flavors into harmony.
- Mistake: Overcooking the kale. If you add the kale too early or let it boil for too long, it will lose its vibrant green color and become a sad, mushy brown. Stir it in at the very end, just to wilt it.
- Mistake: Not tasting before serving. Seasoning is everything. The amount of salt needed can vary wildly depending on your broth. Always, always taste at the end and adjust with salt and pepper until it sings.
Expert Tips
- Tip: Roast the squash for deeper flavor. If you have a bit more time, toss the cubed squash with a tablespoon of oil, spread it on a baking sheet, and roast at 400°F (200°C) for 25-30 minutes until caramelized at the edges. Then proceed with the recipe from step 2, adding the roasted squash with the broth.
- Tip: Add a Parmesan rind. If you’re not keeping it vegan, toss a leftover Parmesan rind into the pot while the soup simmers. It will melt into the broth, adding an incredible layer of savory, umami depth. Just remember to fish it out before blending!
- Tip: Make it ahead with finesse. You can make the soup completely, but wait to add the kale and lemon juice until you reheat it. This ensures the kale stays bright and the lemon flavor is fresh and potent.
- Tip: Freeze it right. This soup freezes beautifully. Cool it completely, then portion it into airtight containers, leaving about an inch of space at the top for expansion. It will keep well for up to 3 months. Thaw overnight in the fridge before reheating.
FAQs
Can I use frozen butternut squash?
Absolutely! Frozen cubed butternut squash is a fantastic time-saver. There’s no need to thaw it; just add it directly to the pot in step 3. You might need to add a couple of minutes to the simmering time to ensure it’s completely tender before blending. The texture and flavor will be nearly identical to fresh, making this a perfect shortcut for a busy weeknight.
My soup is too thick. How can I thin it out?
No problem at all—this happens! The thickness can vary based on the water content of your squash. Simply stir in a little more vegetable broth, water, or even a splash of milk or cream if you like, until it reaches your desired consistency. Add the liquid gradually, about a quarter cup at a time, stirring well after each addition.
Can I make this soup in a slow cooker?
You sure can. Sauté the onion and garlic in a pan first (this step is important for flavor), then transfer them to the slow cooker along with the cubed squash, thyme, nutmeg, and broth. Cook on LOW for 6-7 hours or on HIGH for 3-4 hours. Then, blend, stir in the kale and lemon juice, and let it wilt for about 10-15 minutes.
What can I use instead of kale?
If kale isn’t your thing, spinach is a great substitute. Because spinach is much more delicate, you’ll want to stir it in at the very end, off the heat, and it will wilt almost instantly. Swiss chard would also work well; just chop the stems and sauté them with the onion, and add the leaves as you would the kale.
Is this soup freezer-friendly?
It’s one of the best soups for freezing! As mentioned in the tips, cool it completely first. For the best texture, you might find the kale softens a bit upon thawing, but the flavor will still be excellent. I often freeze it in individual portions for easy lunches. Just reheat gently on the stove, adding a splash of broth if needed.
Butternut Squash And Kale Soup
Warm up with Mike's ultimate Butternut Squash & Kale Soup recipe! This easy, creamy, and healthy soup is a comforting weeknight meal that's packed with flavor. Perfect for a cozy dinner.
Ingredients
Ingredients
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1 large butternut squash (about 2-2.5 lbs / 900g-1.1kg, peeled, seeded, and cubed)
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2 tbsp olive oil or avocado oil
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1 large yellow onion (chopped)
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3 cloves garlic (minced)
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1 tsp fresh thyme leaves (or ½ tsp dried)
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¼ tsp ground nutmeg (freshly grated if possible)
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4 cups vegetable broth (low sodium if possible)
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1 bunch lacinato (Tuscan) kale (stems removed and leaves thinly sliced)
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1 tbsp fresh lemon juice
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salt and freshly ground black pepper (To taste)
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cream, pumpkin seeds, grated Parmesan cheese, or crusty bread (For serving (optional))
Instructions
-
Start by prepping your squash. This is the part that takes the most time, so just put on some music and get into a rhythm. Peel the squash, slice it in half lengthwise, and scoop out the seeds and stringy bits with a spoon. Then, cut it into roughly 1-inch cubes. You'll notice that the squash can be a bit slippery, so please be careful with your knife!01
-
Now, let's build the flavor base. Heat the olive oil in your large pot over medium heat. Add the chopped onion and a good pinch of salt. Sauté for about 5-7 minutes, until the onion becomes soft and translucent. You're not looking for color here, just softness. Then, add the minced garlic, thyme, and nutmeg. Stir constantly for just about 60 seconds—until the garlic is fragrant. Be careful not to let the garlic burn, or it will turn bitter.02
-
It's time for the star of the show. Add all of your cubed butternut squash to the pot. Give everything a good stir to coat the squash in the onion and spice mixture. Let it cook for about 2-3 minutes, just to take the raw edge off. You'll hear a slight sizzle—that's a good sign!03
-
Pour in the vegetable broth. The liquid should just about cover the squash cubes. If it doesn't, you can add a little water until they're nearly submerged. Bring the pot to a boil, then immediately reduce the heat to low, cover with a lid, and let it simmer gently for 15-20 minutes. The squash is ready when you can easily pierce a cube with a fork with no resistance.04
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While the soup simmers, prep your kale. Remove the tough stems by holding the base of the stem and pulling the leaf away with your other hand. Stack the leaves, roll them up like a cigar, and slice them into thin ribbons (this is called a chiffonade). Place the sliced kale in a bowl, sprinkle with a tiny pinch of salt, and then use your hands to massage it for about 30 seconds. You'll feel the leaves soften and darken in color—this is exactly what you want.05
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Back to the soup! Once the squash is tender, it's blending time. If you're using an immersion blender, carefully blend the soup right in the pot until it's completely smooth. If using a countertop blender, let the soup cool slightly, then blend in batches, never filling the blender more than halfway, and holding the lid on with a towel. The texture should be luxuriously creamy.06
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Return the smooth soup to the pot if you used a blender, and turn the heat to low. Stir in the massaged kale. It will wilt quickly in the hot soup—this should only take 2-3 minutes. You want the kale to be tender but still have a bit of life to it, not mushy.07
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The final flourish! Turn off the heat. Stir in the fresh lemon juice. This is the step that brightens everything up and balances the sweetness of the squash. Now, taste the soup. This is crucial. Season with more salt and plenty of black pepper until it tastes just right for you.08
