This recipe delivers a substantial 25 grams of protein per serving, making it a filling and nutritious option for lunch or dinner. It combines the sweetness of roasted squash with the hearty texture of white beans and the earthy flavor of kale in a simple, yet satisfying dish.
Why This Recipe Matters
In a world where many quick meals lack essential nutrients, this soup stands out for its balance. Protein is crucial for muscle repair, satiety, and overall health, and 25 grams per serving is a significant contribution to daily intake. The combination of vegetables, beans, and healthy fats ensures a well-rounded meal without relying on processed ingredients.
The Recipe: A Step-by-Step Guide
This recipe serves six and requires minimal effort, with elements that can be prepped ahead of time for easy assembly.
Ingredients:
- 800g (approx. 1.75 lbs) squash or pumpkin (butternut, acorn, or crown prince varieties work well)
- 6 tablespoons olive oil
- 2 onions, sliced
- 2 celery sticks, sliced
- 2 bay leaves
- 2 garlic cloves, sliced
- 1 liter (approx. 2.1 pints) vegetable stock
- 2 x 660g (approx. 1.45 lbs) jars of white beans (cannellini, haricot, or butter beans) or equivalent canned/dried amounts
- 300g (approx. 10.5 oz) cavolo nero (lacinato kale), roughly chopped
Instructions:
- Preheat oven to 200°C (400°F). Halve the squash, remove seeds, and cut into 1.5–2 inch chunks. Toss with 3 tablespoons oil, spread on a baking tray, and roast for 25–35 minutes until soft and caramelized.
- In a medium pan, heat remaining oil over medium heat. Add onions and celery with a pinch of salt; cook for 5 minutes. Add bay leaves and garlic, then cook for another 10 minutes until softened.
- Pour in the vegetable stock and bring to a simmer. Add the beans (including their liquid) and cavolo nero. Cook for 5–7 minutes until kale begins to wilt.
- Serve in bowls with a drizzle of good olive oil. Grated hard cheese and crusty bread can complement the dish.
Nutritional Value
Each serving contains approximately 410 calories, 25 grams of protein, 42 grams of carbohydrates, and 22 grams of fat. Note: these figures are estimates and may vary.
This soup is not just a meal; it’s a convenient way to ensure a protein-rich, balanced diet. The simple preparation makes it ideal for busy weeknights or relaxed weekend lunches.
