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Instant Pot Bean and Butternut Squash Soup

Lentine Alexis
by Lentine Alexis
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4.25/5 (4)
Instant Pot Bean and Butternut Squash Soup

Everyone is looking for an ace in the hole when it comes to weeknight dinner. This hearty, highly hackable Instant Pot soup is that ace, especially on a chilly winter night. Why should you believe me? Because it’s my ace.

Several times a week, I cook something that will last for a few days — a pot of beans, a big batch of rice or farro, and most recently, some version of this hearty, white bean and butternut squash soup. You can always doctor it up if it needs a little extra something — meatballs, homemade croutons or big handfuls of greens that wilt in the soup.

Instant Pot White Bean + Butternut Squash Soup


  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 3 large carrots, chopped
  • 3 stalks celery, chopped
  • 2 bay leaves
  • 1 sprig fresh rosemary
  • 4 sprigs fresh thyme
  • 16 ounces (450g) dried white beans or gigante beans, soaked overnight
  • 9 cups (2,250ml) low-sodium chicken or vegetable stock (save 1 cup (250ml) for thinning the soup)
  • 2 cups (300g) butternut squash, diced
  • 4 garlic cloves, sliced
  • Salt and pepper, to taste
  • 4 cups lacinato kale, de-stemmed and chopped
  • 1/2 cup (75g) shredded Parmesan cheese


Turn your Instant Pot on to “sauté,” then add 1 tablespoon olive oil to the pot and saute onion, celery and carrot until softened. Try not to brown. Add soaked white beans, rosemary, thyme, bay leaves, chicken stock and pepper. Turn the Instant Pot to the “pressure” function, or to the “soup/stew” function and set the timer to 15 minutes. Instant Pot will pressurize, then cook for 15 minutes. The beans should be almost soft but still have a small bite to them.

Quick release the pressure, open lid, add in butternut squash, garlic and salt and pepper, to taste. Place lid back on and pressure cook for 10 more minutes, allowing pressure to naturally release. Stir in kale just before serving and use remaining chicken stock to thin soup if it’s too thick. Test to make sure the beans are completely soft. Pull out stems of rosemary and thyme. Add salt, to taste. Serve topped with shredded Parmesan.

Optional add-ins: pulled chicken, store-bought meatballs, cooked quinoa or rice, homemade croutons, torn spinach, etc.

A note on soaking your beans: Yes, it’s true soaking beans overnight before you cook them speeds up the cooking time, so hypothetically pressure cooking them in your Instant Pot takes care of all that. But, there’s another reason to soak them: phytic acid. Phytic acid is the natural toxin meant to deter predators from ingesting these little seeds before they have the chance to sprout new plants (as all legumes, beans and grains were born to do). If you’ve ever had more gas than you want to admit after eating beans, you’re likely the victim of unsoaked beans. Soaking these ingredients dilutes and washes away this toxin, makes your beans more digestible and improves cooking time all at once. So, soak your beans on Sunday night, cook them on Monday night and eat off this fabulous, homey, healthy, life-hack soup all week.

Serves: 6 | Serving Size: 1–1 1/2 cups

Nutrition (per serving): Calories: 263; Total Fat: 12g; Saturated Fat: 6g; Monounsaturated Fat: 5g; Cholesterol: 24mg; Sodium: 746mg; Carbohydrate: 21g; Dietary Fiber: 4g; Sugar: 3g; Protein: 20g

About the Author

Lentine Alexis
Lentine Alexis
Lentine is a curious, classically trained chef and former pro athlete. She uses her bicycle, raw life and travel experiences and organic ingredients to inspire athletes and everyone to explore, connect and expand their human experiences through food. She previously worked as a Chef/Recipe Developer/Content Creator and Culinary Director at Skratch Labs – a sports nutrition company dedicated to making real food alternatives to modern “energy foods.” Today, she writes, cooks, speaks and shares ideas for nourishing sport and life with whole, simple, delicious foods.


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