Food for Thought- Healthy Butternut Squash & White Bean Chili

Prep time: 15 mins
Cook time: 1 hour
Total time: 1 hour 15 mins

2 tbsp ghee (or unsalted butter)
4 garlic cloves, chopped
1 yellow onion, chopped
1 medium butternut squash, peeled and cubed (about 4-5 cups)
4 cups low sodium chicken broth
2 tsp garlic powder
1 tsp paprika
1 tsp cayenne pepper
1 tsp kosher salt
2 cans Cannellini beans, drained & rinsed
5 parmesan rinds
3 sprigs fresh rosemary

Optional Toppings:
plain greek yogurt
fresh cilantro
tortilla chips
salt & pepper


Make sure you have a good blender and that your squash is soft after being cooked. Pulse the blender so you can get the naturally creamy texture. Seriously. You’d think that butternut squash has heavy cream in it. It’s just that good!
You can serve this like you would a chili bar — bring on the chips, the greek yogurt (or sour cream), cilantro, and cheese if you will. Season with salt & pepper to to taste. Did I mention there are only 233 calories per two cup serving? Two cups actually is filling for this soup. So splurge and do 4 cups and you’ll STILL be under 500 calories.


1. First place a heavy bottom pot or Dutch oven on your stove top over medium
heat. Then add your ghee or fat you plan on using.
2. Let it melt and heat for an additional 20 seconds. Add your garlic. Saute until fragrant (about 30 seconds).
3. Add your onions and cook until just translucent, about 5 minutes.
4. Next add your butternut squash cubes, mix and cook for an additional 5 minutes.
5. Add your broth, bring to a boil and then lower heat to a simmer for about 20 minutes or until squash is fork tender.
6. Once squash is tender, working in batches, add your soup to the blender and blend until smooth. Continue to do this until all of the soup is blended.
7. Return blended soup back into heavy pot and bring heat up to medium low.
8. Add the garlic powder, paprika, cayenne pepper and kosher salt. Mix.
9. Add your rinsed Cannellini (white beans), parmesan rinds & fresh rosemary sprigs. Stir together.
10. Return heat to low and allow soup to cook for an additional 30 minutes. This will allow flavors to blend more
evenly throughout and beans will soak up more flavor. You may continue to simmer this soup, stirring occasionally, if you have guests over. The longer it simmers/sits together, the more powerful the flavor!
11. Once ready to eat, remove the rinds & fresh rosemary sprigs.
12. Serve soup evenly into bowls and top with optional toppings such as greek yogurt, cilantro, salt & pepper. Chips on the side are a bonus and make this more fun, though aren’t necessary.


Photo by: Julia Calleo