Squash season has arrived! Last week my uncle dropped off a butternut squash the size of my torso, so I’ve been eating lots of it this week. Although there are so many recipes out there that use butternut squash in creative ways, blending it into soup is a classic.

This week’s recipe is a creamy and aromatic roasted garlic and butternut squash soup with a secret ingredient – beans! My obsession with navy beans continues, and this time I’ve blended it directly into the soup. It’s the perfect way to increase the creaminess of your soup without adding dairy and sneak some protein & fibre into your meal as well.

I love having this soup with a slice of sourdough toast and some pumpkin seeds & scallions sprinkled on top.

Here’s the recipe:

Serves: 6-8


  • 1 head of garlic
  • 2 tbsp olive oil
  • 1 medium onion, diced
  • 4 cups butternut squash, peeled and cubed (~1 medium butternut squash)
  • 2 large carrots, peeled and cubed
  • 2 cups vegetable broth
  • 1 can navy beans, drained and rinsed
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tbsp nutritional yeast
  • Salt and pepper to taste


  1. Preheat oven to 400oF.
  2. To roast the head of garlic, cut ~½ cm off the top of the head of garlic (on the side that comes to a point, not the side that holds all of the cloves together), so that each clove is exposed. Wrap in a piece of foil and place in the oven for 20 minutes, or until the garlic is tender.
  3. While the garlic is roasting, add the olive oil and onion into a large pot and sauté for 2-3 minutes. Then add the butternut squash and carrots, allowing them to brown slightly.
  4. Add the vegetable broth and bring to a boil, then reduce the heat and allow the soup to simmer until the garlic is ready.
  5. When the garlic is ready, carefully remove from the oven and use a fork to gently pull the cloves from the stem. Add the roasted garlic cloves and remaining ingredients (except the salt and pepper) into the pot and continue to simmer until the butternut squash and carrots are tender and beginning to fall apart. They don’t have to be completely mush, since we will be blending the soup anyways.
  6. Remove the soup from the heat and blend the soup until smooth by either carefully transferring to a high-speed blender OR using an immersion blender right in the pot. This time around I opted for the immersion blender.
  7. Once the soup is sufficiently blended, adjust seasonings to taste and top with scallions and pumpkin seeds to serve.

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