Healthy + Light Butternut Squash Soup

I know what you might be thinking…butternut squash soup is supposed to be blended and creamy. Pureed until smooth. But I really wanted to combine the butternut squash with other vegetables. More colors. Healthy ingredients. Hearty bites. This lightly seasoned broth is full of vibrant squash, fresh spinach, mushrooms, peppers and cannellini beans. Every spoonful is packed with different flavors and textures.

Butternut Squash Soup with Fresh Spinach, White Beans, and Mushrooms

This girl is a fan of all things squash. I love every variety of squash I have ever eaten. Baked, roasted, steamed…they are delicious.

Of course, the pumpkin dominates fall, right? Everyone loves pumpkin. Including yours truly. But don’t skip the butternut squash. 


Cubed butternut squash in a large glass measuring cup


Not only does butternut squash taste great, it is good for you. Read this article by Nutrition for You to learn more, but here is a quick list of the great things about butternut squash:

  • Butternut squash has more Vitamin A than pumpkin. Vitamin A is a powerful anti-oxidant.
  • Butternut squash is low in calories, high in fiber, and contains NO cholesterol. Yay, squash!
  • Butternut squash is rich in Vitamin B (you know, niacin, riboflavin, all that good stuff)


Fresh chopped spinach is added to our pot of butternut squash soup


To really boost this butternut squash soup, we added handfuls of fresh chopped spinach. The color and nutrients in spinach bring this soup together. If you love greens and simply prepared vegetables, this simple soup is for you.



So now I’ve told you about all of the healthy things about this soup, let’s talk about the simple and delicious seasoning. To brighten the broth, we used a dry white wine, garlic, and bay leaf.

You can use vegetable broth if you would like, but we didn’t want the broth to muddle the flavor of the squash and vegetables. We used water instead.

The extra touch? A pinch or two of ground nutmeg. The earthy and slight-spice flavor simmered with the butternut squash is perfect.


More recipes for the season:

Spiced Pumpkin Muffins

Cinnamon Cherry Crockpot Cobbler

Crockpot Lasagna Soup

Crave Worthy Udon Noodle Ginger Soup

Fall Harvest Homemade Vegetable Soup



A bowl of light and healthy butternut squash soup


This light but filling fall butternut squash soup is great for lunch, a light evening meal or anytime you want to savor the flavor of fall.

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5 from 1 vote

Butternut Squash Soup

Author Buy This Cook That


  • 1 butternut squash peeled, seeded, and cut into cubes
  • 2 large handfuls of fresh baby spinach chopped
  • 1 15 oz can white cannellini beans drained and rinsed
  • 1 cup sliced mushrooms
  • 1 cup dry white wine Pino Grigio
  • 7 cups water
  • 1/2 white onion finely sliced
  • 1/2 red bell pepper finely sliced
  • 1 TB olive oil
  • 1 TB honey
  • 2 cloves garlic finely minced (1 tsp)
  • 1 1/2 tsp salt
  • 1 bay leaf
  • 1/2 tsp black pepper
  • 1/2 tsp rubbed sage
  • 1/4 tsp nutmeg


  • Heat oil in a soup pot over medium heat. Cook the onions, bell pepper, and garlic until tender and slightly browned.
  • Stir in the butternut squash, mushrooms, black pepper and half the salt. Cook and stir for 5 minutes. Pour the wine, and stir and scrape the bottom of the pot to get the brown bits.
  • Add the spinach, beans, honey, and water. Stir in the bay leaf, nutmeg, sage and remaining salt.
  • Increase heat to a low boil. Reduce heat and simmer until the butternut squash is tender and the liquid has reduced (about an hour). Stir occasionally while cooking.
  • Serve hot.





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