Creamy Squash and Bean Soup


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The Nicoyan diet is based off a foundation of squash, corn, and beans. In a creamy winter twist of corn, squash, and beans, this recipe combines squash and beans, making it rich in complex carbohydrates and protein. All variations of squash that work for this recipe belong to the botanical family Cucurbitaceae, known for providing high levels of useful carotenoids.


  • 1 (15 oz.) can navy beans undrained, or 1 pound dried beans, cooked
  • 2 cups low-sodium vegetable stock
  • 2 lbs Hubbard, butternut, or other hard yellow squash, peeled and cubed
  • 2 tbsp olive oil
  • 1 pint unsweetened coconut milk (light)
  • pepper to taste
  • 1 dollop tofu cream (optional)


  1. Cook squash in oil in covered pan over low heat.
  2. Put both beans and squash through food processor or potato ricer, and return puree to vegetable stock.
  3. Add milk, season with pepper and serve very hot.