Southwestern Squash Soup Recipe

Now that we’re full on into winter in Alberta, I’m craving soup. Not just any soup, a but a hearty, comforting soup that’s robust enough to make a meal out of. Chock full of fibre and protein, this healthy Southwestern squash soup fits the bill perfectly.

rice, bean, squash soup

Does this look like one of the Martha Stewart Twitter pics? I hope not!

Squash Soup Ingredients

  • 1 medium sized squash (butternut, acorn, banana, etc…)
  • 1 Tbsp grape seed oil (or canola or olive oil)
  • 1 small onion diced
  • 2 stalks celery diced
  • 2 cloves garlic crushed
  • 2 tsp cumin
  • To taste – ground chilies (I used 3 Tbsp of a smoky chipolte salsa)
  • 1/2 tsp pepper
  • 1/4 tsp salt (or more if you use homemade stock like I do)
  • 4 cups chicken stock (vegetable stock would work fine, too)
  • 1 cup cooked brown rice
  • 1 cup black beans


  • Diced avocado
  • Chopped green onion
  • Chopped cilantro

How to Make Southwestern Squash Soup

  1. Cut your squash in half and scoop out its seeds. Roast in oven at 350 for about 45 minutes or until soft. Scoop out the flesh and reserve.
  2. Chop your veggies and send them frying into a pan with the oil. Add the garlic, cumin, chili, salt and pepper once the onion has sweat (after about 3-5 minutes).
  3. Puree the squash in a blender with all your ingredients from the frying pan.
  4. Combine the pureed mixture with the stock and bring to a simmer.
  5. Once simmering, add the rice and beans.
  6. Simmer for at least 10 minutes to allow the flavours to combine. The squash thickens up the consistency, so you may find you need to add a bit of water or more stock if you have it.
  7. Season with salt and pepper and top with the garnishes of your choice.

What are your favourite soups for cold weather?