The Fall Soup That Helps Your Body Repair Naturally

This roasted butternut + white bean soup is soft, golden comfort in a bowl — and more than cozy fall fare. It’s designed to help women 60+ support tissue repair without heavy, hard-to-digest ingredients. Roast the squash, blend until velvety, and tuck into a nourishing habit: one warm bowl at a time.

Why this squash soup helps women 60+ with tissue repair

Butternut squash is a fall star for tissue repair because it’s rich in beta-carotene (a vitamin A precursor) and vitamin C — two nutrients that support collagen production, skin integrity and antioxidant protection. One cup of cooked butternut squash is very low in calories yet supplies meaningful vitamin A and vitamin C alongside fiber and potassium, making it especially helpful for older women who need nutrient density without excess calories.

To turn the squash into a repair-supporting meal, this recipe also adds white (cannellini) beans for plant protein and bone broth for additional easily absorbed amino acids — both support the building blocks needed for tissue repair and maintenance. White beans are a reliable source of protein, fiber and minerals, and bone broth can contribute additional protein and collagen-related amino acids.

Yield

Serves 4 (about 1 generous bowl per person)

Ingredients

• 3 cups cooked butternut squash (about 1 medium squash, peeled & cubed — roasted) — see note below.

• 1 cup cooked cannellini (white) beans, drained (or 1 can, drained & rinsed) — adds protein & creaminess.

• 2 cups low-sodium bone broth (chicken or turkey) — adds savory depth and amino acids.

• 2 tbsp extra-virgin olive oil

• 1 medium yellow onion, chopped

• 1 medium carrot, peeled & chopped

• 2 garlic cloves, minced

• 1 tsp grated fresh ginger (optional — anti-inflammatory + warming)

• ½ tsp ground turmeric (optional)

• ¼ tsp freshly ground black pepper (or to taste)

• ½ tsp sea salt (or to taste) — or use less if your broth contains salt

• 2–3 tbsp plain Greek yogurt (for garnish, optional — adds protein & creaminess)

• Fresh parsley or chives, chopped (for garnish)

Note on squash: roast the peeled & cubed squash at 400°F/200°C for ~25–30 minutes until tender (or gently steam/boil and drain). Roasting deepens flavor.

Directions

1. Roast the squash (if not already cooked): Preheat oven to 400°F (200°C). Toss peeled, cubed squash with 1 tbsp olive oil and a pinch of salt; spread on a sheet pan and roast 25–30 minutes until fork-tender and slightly caramelized. (Or boil/steam until tender.)

2. Sauté the aromatics: In a large pot, heat remaining 1 tbsp olive oil over medium heat. Add chopped onion and carrot; cook 6–8 minutes until softened. Add garlic, ginger and turmeric; cook 1 minute until fragrant.

3. Add beans & broth: Stir in the drained cannellini beans and bone broth. Bring to a gentle simmer and cook 6–8 minutes to meld flavors.

4. Add roasted squash: Add the roasted (or cooked) butternut squash to the pot and simmer another 3–5 minutes.

5. Blend to finish: Use an immersion blender until smooth and velvety (or transfer in batches to a countertop blender — be careful with heat). If the soup is too thick, add up to ½ cup more broth or water until you reach desired consistency.

6. Adjust seasoning: Taste and add salt/pepper as needed. Warm through.

7. Serve: Ladle into bowls and swirl ~½ tbsp Greek yogurt on top (optional) and sprinkle with chopped parsley or chives. Enjoy warm.

Nutrient breakdown — per serving (1 of 4)
Calories: 240 kcal
Protein: 13.4 g
Fat: 8.2 g
Carbohydrates: 32.7 g
Dietary fiber: 8.6 g
Sugars: 6.1 g