Delicata Squash & Navy Bean Soup

Delicata Squash & Navy Bean Soup

Fall is here! It's even cooling down a bit here in Florida! Try out this original, healthy Fall recipe by Food Blogger Joni Gomes of Food by Jonister! It's detox friendly and delicious!

Delicata Squash & Navy Bean Soup

Makes 6 servings

Takes 30 minutes



2 Delicata Squashes, cubed (not peeled)

1 tbsp Olive Oil

1 Carrot, grated

1/2 Onion, diced

2 Cloves of Garlic, minced

4 cups/32 fl oz Low Sodium Vegetable Stock

8 ounces Kale, chopped

1 15 oz can of Navy Beans, drained and rinsed

2 tsp Sea Salt

1 tsp Black Pepper

1 tsp Red Pepper Flakes

1 tsp Onion Powder

1 tsp Garlic Powder



Preheat your oven to 450F and line a baking sheet with parchment paper. Wash and cut your delicate squashes lengthwise then using a spoon, spoon out the seeds and fibrous flesh. Next, cut the delicate squash into bite size pieces and spread them out on the baking sheet in one even layer. Drizzle with 1 tbsp of olive oil then bake for 15 minutes.

While the squash is roasting, get a large soup pot and heat to medium heat. Add 1 tbsp of water then add the chopped onion, minced garlic and grated carrot and sauté for about 1 minute. Stir often to ensure the garlic does not burn. Next, add the garlic powder, onion powder, black pepper and red pepper flakes, stir then add the vegetable stock. Turn the heat to medium-high and allow the soup to simmer for about 5 minutes. Next, add the chopped kale and navy beans.

Once the delicate squash is done roasting, add to the soup pot with any remaining oil. Stir the soup and add 1-2 tsp of salt as well as more pepper if needed.

Lower the heat to low and allow the soup to sit for a couple more minutes to allow all of the flavors to combine.

This soup can be stored in the refrigerator for up to 4 days.

You can find more amazing recipes from Joni on Facebook, Instagram and Twitter at @foodbyjonister. 

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© Nicola Rios Nogales and, 2017. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Nicola Rios Nogales and with appropriate and specific direction to the original content.

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