Kale and Butternut Squash Soup

Before leaving on our trip to Kansas City, I tossed a bag of kale in the freezer because I couldn’t imagine simply tossing it in the trash! On the flight home I started thinking through what we had on hand to make a healthy meal and immediately I knew that frozen kale would be perfect for soup!

After just a few more minutes in the kitchen, I found a frozen bag of butternut squash, canned beans and canned tomatoes. The result was delicious and could easily go from a Vegan dish to a hearty husband friendly soup with the addition of some sausage or in my case meatballs from the freezer! Yes the freezer has become my friend for ensuring food is available when I return from traveling!

You’ve probably read about all the benefits of kale, but did you realize that squash can provide a lot of potassium which helps to balance out all those electrolytes you’re losing from workouts! It also has cold fighting vitamins C and A!

Kale and Butternut Squash Soup (with Chicken sausage)kale and butternut squash soup

  • 1/2 bag shredded carrots or you can cut up baby carrots
  • 1 can petite diced tomato
  • 1 large onion, cut into 8 wedges or 4 or 5 slices
  • 1 bag frozen and cubed butternut squash
  • 6 garlic cloves
  • 1 Tbsp olive oil
  • 6 cups or more of vegetable broth
  • 4 cups of finely chopped kale (mine was frozen)
  • Italian seasoning
  • 1 15 oz can of  white beans, drained
  • Chicken sausage or meatballs*

*Eliminate to keep this a Vegan dish


1 Preheat oven to 400°F (reduce heat by 25°F if using convection oven).  Arrange carrots, squash, onion, and garlic on sheet. Drizzle with olive oil. Sprinkle with salt and pepper. Toss to coat. Roast vegetables until they are brown and tender, stirring occasionally, about 45 minutes.

2 Add broth, kale, tomatoes, seasoning and all roasted veggies to a pot. Simmer uncovered until kale is tender, about 30 minutes.

3 Add beans and meat if desired, let warm through then serve.

Using frozen kaleKale, butternut squash and sausage soup
Another easy one pot meal that will help you meet your daily serving of FREGGIES (fruits and vegetables).

Do you keep certain things in the freezer or on hand so you have healthy meals ready when you return home?
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Jan 16
I am grateful for tools that allow me to cook in bulk and freeze! Nothing like pulling a homemade soup out of the freezer to warm up for lunch.

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