Home Soup & Stew Butternut Squash and Kale Soup

Butternut Squash and Kale Soup


Butternut Squash and Kale Soup makes use of favourite Autumn substances, and this tasty vegetarian soup has gluten-free and lower-carb choices.

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Butternut Squash and Kale Soup finished soup in bowls

Typically recipes come collectively out of no matter’s available after which they turn into a few of my favorites, and this Butternut Squash and Kale Soup is one I got here up with once I had butternut squash and kale within the fridge. The bonus ingredient on this soup is the Farro I’d been craving ever since I first tried it in Farro with Mushrooms, Thyme, and Balsamic Vinegar.

The butternut, kale, and farro mixture right here was great, however I do know that Farro isn’t gluten-free or low in carbs, so maintain studying for different choices if that isn’t going to be just right for you.

What substances do you want for this recipe?

  • Farro
  • onion
  • Olive Oil (affiliate hyperlink)
  • Dried Thyme (affiliate hyperlink)
  • Dried Sage (affiliate hyperlink)
  • vegetable broth
  • butternut squash
  • kale
  • salt and black pepper
  • Balsamic Vinegar (affiliate hyperlink)
  • Parmesan for serving (optionally available, dairy-free with out the Parmesan)

Do you hate reducing up butternut squash?

I wrote a submit about The best way to Peel and Reduce Up a Butternut Squash and I feel for Roasted Butternut Squash it’s undoubtedly higher whenever you reduce it up your self. However to make use of in soup, these packages of pre-cut butternut squash that present up this time of yr are nice!

See also  Turkey Meatballs & Kale In Lemony Garlic Broth (Paleo, Whole30)

What if you happen to want a model of this soup that’s gluten-free?

You’ll be able to simply make a gluten-free model of this soup by switching out the Farro for brown rice; I might use Uncle Ben’s Brown Rice (affiliate hyperlink).

How will you make a model of this soup that’s decrease in carbs?

Butternut squash has some carbs, so this may’t ever be a brilliant low-carb recipes. However you may make a tasty lower-carb model through the use of extra kale and fewer butternut squash and switching out the Farro for cauliflower rice or Palmini Rice (affiliate hyperlink).

Who else LOVES Butternut Squash?

I’m an enormous butternut squash fan from manner again in childhood, which is why my carb-conscious recipe weblog has so many butternut squash recipes, and when it’s fall I simply need to have it a number of occasions yearly. You should use My High Ten Recipes for Butternut Squash or My Favourite Roasted Butternut Squash Recipes to see extra of my butternut squash faves!

Butternut Squash and Kale Soup process shots collage

The best way to Make Butternut Squash and Kale Soup:

(Scroll down for full recipe with dietary info.)

  1. If you happen to’re utilizing farro, begin by soaking it for no less than quarter-hour. 
  2. If you happen to don’t wish to Peel and Reduce Up a Butternut Squash, I feel pre-cut squash cubes are nice for soup. 
  3. Reduce the squash into items no more than 3/4 inch throughout.
  4. Saute the diced onion with the thyme and sage within the soup pot.
  5. Add the inventory to the onions and herbs and produce to a low simmer; then add the farro and simmer 10 minutes.  (You’ll be able to skip this additional ten minutes if you happen to’re utilizing brown rice; cauliflower rice can be added in the direction of the top of the cooking time.) 
  6. Add the squash cubes and simmer about Half-hour.
  7. Mash the squash a bit so some items will thicken the soup, then add the kale (and cauliflower rice if you happen to’re utilizing that) and simmer 20-Half-hour extra.
  8. Stir in a bit balsamic vinegar if desired, and serve scorching.
  9. That is good with a bit Parmesan cheese sprinkled on on the desk.
See also  Garlic Chicken Soup (Quick & Easy Recipe)

Butternut Squash and Kale Soup finished soup in bowls

Extra Scrumptious Soups with Butternut Squash:

Weekend Meals Prep:

This recipe has been added to a class known as Weekend Meals Prep that can assist you discover recipes you possibly can prep or prepare dinner on the weekend and eat throughout the week! And this recipe could be excellent to make on the weekend and revel in for a meatless lunch or dinner.


  • 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 recent floor black pepper to style
  • 1-2 T balsamic vinegar (optionally available)
  • freshly grated Parmesan for serving (optionally available, this soup is dairy-free with out the Parmesan)


  1. Soak Farro in chilly water 15-Half-hour. (Rice doesn’t want soaking)
  2. Reduce butternut squash into cubes no more than 3/4 inches throughout.
  3. Chop onion, then warmth olive oil in backside of huge soup pot, add onion and saute about 5 minutes.
  4. Add thyme and sage and prepare dinner 2-3 minutes extra.
  5. Add vegetable inventory to the soup pot and produce to a low simmer.
  6. Drain Farro and add to inventory, then simmer 10 minutes. (You can skip this preliminary ten minutes of cooking with brown rice.)
  7. Add butternut squash cubes and simmer about Half-hour, or till squash is kind of mushy.
  8. Use a potato masher to mash a number of the squash so it dissolves into the soup, leaving different items complete.
  9. Whereas soup simmers, wash and chop kale.
  10. Add kale to soup (and cauliflower rice in case you are utilizing that) and simmer about 20-Half-hour extra.
  11. I just like the greens cooked pretty properly in my soup, verify sooner if you happen to favor chewier greens.
  12. Season to style with salt and recent floor black pepper.
  13. If desired, stir in a tablespoon or two of balsamic vinegar proper earlier than you serve the soup.
  14. Serve scorching, with freshly-grated Parmesan cheese so as to add on the desk if desired.

Diet Data:



Serving Dimension:


Quantity Per Serving:
Energy: 148Complete Fats: 2gSaturated Fats: .3gTrans Fats: 0gUnsaturated Fats: 1.4gLdl cholesterol: 0mgSodium: 595mgCarbohydrates: 32gFiber: 8gSugar: 6.3gProtein: 5g

Diet info is robotically calculated by the Recipe Plug-In I’m utilizing. I’m not a nutritionist and can’t assure 100% accuracy, since many variables have an effect on these calculations.

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Low-Carb Eating regimen / Low-Glycemic Eating regimen / South Seashore Eating regimen Strategies:
The usage of butternut squash and farro would make this Butternut Squash and Kale Soup section two or three for the unique South Seashore Eating regimen. You can make a decrease carb soup by making this with Cauliflower Rice or one other sort of low-carb rice product, however soup with butternut squash won’t ever be tremendous low in carbs. Use brown rice to interchange the Farro if you need the soup to be gluten-free.

Discover Extra Recipes Like This One:
Take a look at Soup Recipes for extra tasty and wholesome soups!Use the Eating regimen Sort Index to search out recipes appropriate for a particular consuming plan.

Historic Notes for this Recipe:
This recipe was posted in 2008. The images had been up to date in 2014 and the recipe was final up to date with extra info in 2021.

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