Kale White Bean Squash Soup (Vegan)

Have you ever tried kabocha squash?  OMG it’s my favorite out of all the squashes.  It is super sweet and buttery.  Perfect for this Kale White Bean Squash Soup.

I used my Instant Pot to cook the squash and it only took like 7 minutes.  Love that thing!  I highly recommend one if you don’t have it.

I will also give directions for roasting the squash in the oven. This is a great way to get more kale in your diet.


Kale White Bean Squash Soup - My Whole Food Life


This healthy soup recipe is perfect for fall.  The squash gives it a nice sweetness that goes very well with the beans.  It also helps to offset the bitterness of the kale.  I used curly kale, but I think any kind of kale could work.

Looking for more soup recipes?


Kale White Bean Squash Soup

Kale White Bean Squash Soup

Prep Time 30 min Cook Time 1 hr, 30 Serves 5-6 servings     adjust servings

The perfect soup for Fall!


  • 4 cups white beans (measurement taken after hydrating)
  • 4 cups vegetable broth
  • 3 stalks celery, chopped
  • 4 carrots, chopped
  • 1 yellow onion, chopped
  • 1/2 a kabocha squash, roasted (butternut will probably work as well)
  • 2 cloves garlic, chopped
  • 1 bay leaf
  • 1/2 tsp oregano
  • 5-6 leaves kale, stems removed and chopped
  • Salt to taste


  1. Preheat oven to 400.
  2. Cut the squash in half, remove the seeds, brush with oil and place on a lined baking sheet . Bake for about 45 minutes. You know it's done when you can easily stick a fork through the flesh. The recipe only calls for 1/2 the squash, so freeze the other half you don't use.
  3. If you have an Instant Pot , I cooked the squash on the manual setting for 7 minutes. Just cut the squash in half, scooped out the seeds, poke holes in the squash, and place it in the Instant Pot.
  4. In a large stock pot , combine all the ingredients, except the kale. Cook covered on medium heat for 1 1/2 hours. You can even add the skin from the squash since it's edible.
  5. Remove the soup from heat. Add the kale, cover and let stand for 20 minutes.
  6. Add more salt if necessary.


Recipe Notes

This should keep in the fridge for at least a week. It also freezes great. Enjoy!

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31 thoughts to “Kale White Bean Squash Soup (Vegan)”

  1. I am new to cooking with the instant pot so when cooking the squash (I bought butternut), do I need to add liquid to the pot? You don't mention water in you instructions - just want to make sure.
  2. I made this soup for my husband and myself... It is so delicious !!!!! This is definitely one I will be making quite often.... It had a wonderful flavor.. Thank you so much for this recipe.
  3. Made this with some minor tweaks. I pound of beans soaked yielded 5 cups for me, so I scaled everything up. I also added thyme, since I love thyme with beans and with carrots. My butternut squash wasn't very sweet, so I diced a sweet potato very fine and let it cook down into the "brothy" part of the soup. At the end I added some chipotle powder for some heat and smoke in the background. A girlfriend of mine referred to it as "a bowl of fall," which is exactly how it tastes. Thanks for a great recipe!
    1. Soak overnight and then boil until soft. If you have an Instant Pot (pressure cooker) this process is much faster. Here are cooking times for beans in the IP. http://instantpot.com/cooking-time/dry-beans-legume-and-lentils/
  4. Hi! I have an IP. Have you made the entire soup in it, i.e. did you forgo using the stock pot and cooking on the stove? If so, how long? Would it be on Manual? thank you!
    1. I haven't tried the whole soup in the IP yet, but if I had go guess, I would say cook on the soup setting for 5 minutes.

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