Back to Recipes

Butternut Squash Soup Recipe

Posted on November 23rd, 2021

There’s nothing better than coming home to a warm and nourishing meal after a cold winter day. A good bowl of soup can not only heat your belly but promote healthy vision as well, if it has all the right ingredients!

Pumped full of beta-carotene and other eye-friendly nutrients, this Butternut Squash Soup is bound to be your new go-to chilly day meal.

The star of this recipe is, of course, the butternut squash—an orange-coloured winter squash that happens to be one of the top vegetable sources for Vitamin A. As an essential nutrient for healthy vision, Vitamin A found in colourful fruits and vegetables is a powerful antioxidant that is converted from beta-carotene after food is ingested. This promotes healthier vision in low-light conditions, supports cornea function and cell growth, and even plays a critical role in the maintenance of other vital organs.

Butternut squash is also rich in phytonutrients like zeaxanthin and lutein, which are known to play an important part in ocular development throughout a person’s lifetime, and in lowering the risk of developing age-related eye diseases.

So, dig in! Your eyes (and your taste buds) will thank you.


  • 1 medium onion, diced
  • 2 garlic cloves, grated
  • 1 red pepper, diced
  • 8 cups chicken or vegetable broth
  • 3 cups butternut squash, peeled and cubed
  • 4 cups of kale, chopped
  • 14 oz. cannellini beans, drained and rinsed
  • Salt and pepper to taste


  1. Heat a large pot over medium-high heat and coat with olive oil.
  2. Add the garlic, diced onion, red pepper and a pinch of salt to the pot and cook until softened (about 5-6 minutes).
  3. Raise the heat to high and bring the soup to a boil. Add the butternut squash cubes and cook for 15-20 minutes or until the squash has softened.
  4. Five minutes before serving, add the kale and beans.
  5. Season with salt and pepper to taste, and enjoy!

For more tasty, eye-smart recipes from FYidoctors, check out the recipe section of our blog.