Corn Free, Dairy Free, Egg Free, Gluten Free, Meal Prep, Vegan, Vegetarian

295 Calories | 6g Protein | 42g Carbs | 14g Fat | 8g Fiber

35 minutes | 3 servings

This Butternut Leek Soup is a perfect way to use up all the winter squash you got on sale. Simple ingredients and at only 35 minutes, you can even make it on busy weeknights.  

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Butternut Leek Soup for Fall and Beyond

The combination of sweet butternut squash and mild, buttery leeks creates a flavor profile that's sophisticated without being fussy. Add in fresh thyme and a touch of sage, and you've got layers of flavor in every spoonful.

But here's what really makes this soup shine for those of us navigating menopause: it's genuinely satisfying. At 295 calories per generous two-cup serving, you're getting a substantial meal that includes 8 grams of fiber. It leaves you feeling pleasantly full, not sluggish or searching for snacks an hour later.

The Magic of Simple Ingredients

One of the things I love most about this recipe is how it takes everyday ingredients and transforms them into something that tastes restaurant-worthy. Butternut squash, celery, and leeks aren't exotic ingredients, but when they're cooked together with aromatic herbs and blended until silky smooth, they become something truly special.

The addition of oat milk gives the soup a creamy consistency without heaviness, and that sprinkle of Everything Bagel Seasoning is the perfect finishing touch that adds a pop of flavor and visual appeal. Plus, those toasted sunflower seeds provide a delightful crunch that contrasts beautifully with the soup's smooth texture.

A Recipe That Works with Your Menopausal Body

For many of us in midlife, our bodies send us different signals than they used to. Maybe you've noticed that heavy, rich meals don't sit as well as they once did. Or perhaps you're finding that meals that keep you satisfied for hours (rather than leaving you grazing all afternoon) make a real difference in how you feel.

This soup checks all the boxes. It's plant-forward, with no added sugar, and the 6 grams of protein per serving makes it a complete meal. The fiber content means it's genuinely filling, and the healthy fats from the olive oil and sunflower seeds add to the overall nutritional profile.

Make It Your Own

I encourage you to play around with toppings. A dollop of Greek yogurt, a drizzle of good olive oil, some crispy chickpeas, or even a few croutons can all take this soup in different directions depending on your mood.

The 35-Minute Miracle

Again, this soup comes together in just 35 minutes. From the moment you start sautéing those aromatics to the final blend, it's a straightforward process that doesn't require any fancy techniques or hard-to-find equipment. If you have an immersion blender, great, blend it right in the pot. If not, a regular blender works just fine (just blend in batches).

More Than Just Soup

What I really want to convey is that this isn't just another recipe to add to your rotation. Whether you're dealing with temperature fluctuations, sleep disruptions, or simply the everyday stress of being a human in this world, sitting down to a bowl of something warm, flavorful, and genuinely nourishing can feel like a small act of self-care.

So, grab that butternut squash at the farmers market, slice up some leeks, and give this soup a try. You’re gonna love it!