Vegetarian Recipes

Butternut Squash and Black Bean Soup

One-pot soup recipes like this Butternut Squash and Black Bean Soup are essential for me this time of year. This soup is not only easy to make, but it’s also made with budget-friendly ingredients. The butternut squash is soft and sweet, while the broth is perfectly seasoned with a hint of smokiness from the fire-roasted tomatoes and smoked paprika. It’s seriously filling and comforting! I can’t wait for you to try this butternut squash and black bean soup recipe out. It can easily be made any day of the week!

Overhead view of a bowl of butternut squash with black beans soup, topped with avocado.

Is there anything better than a hot bowl of soup on a cold day? I don’t think so! Soups are a staple in my house once the weather cools down, and this easy butternut squash black bean soup always hits the spot. The sweetness of the squash mixed with the smoky and spicy flavors from the chili powder, smoked paprika, and fire-roasted tomatoes is absolutely perfect! And I always stock up on canned beans and tomatoes when they go on sale just so I can add them to my favorite soups and chili recipes during the fall and winter months.

Here’s what you’ll need to make this black bean butternut squash soup:

Butternut Squash: You’ll need around 2 lbs of butternut squash for this recipe. Look for squash that is firm and heavy for its size. I dice mine into ¾-inch cubes so it cooks evenly and becomes nice and tender in the soup.
Onion & Minced Garlic: These aromatics create the base flavors for this easy soup recipe.
Olive Oil: To soften the diced onions and minced garlic.
Black Beans: I use canned black beans to make this recipe super easy and convenient—just drain and rinse them before adding to the pot! They add a nice creaminess and are a delicious plant-based protein source.
Fire-Roasted Diced Tomatoes: I’m a huge fan of fire-roasted tomatoes because they add a subtle smoky flavor that elevates this soup. I use the whole can, juices, and all!
Seasonings & Spices: Chili powder, cumin, garlic powder, smoked paprika, salt, and black pepper create a delicious, southwestern-inspired flavor profile. Adjust the spice level to your liking by adding more or less chili powder.
Chicken Broth: Using a good quality chicken broth will give the soup extra flavor. I use Better than Bouillon to make my broth.
Kale: I love tossing in a few handfuls of kale at the end for added texture and nutrition. Remove the tough stems and roughly chop the leaves before adding them to the pot.

Variations to Try!

Sweet potatoes can easily be substituted for the butternut squash in this recipe. This would make it like a soup version of my sweet potato black bean skillet! I’d cut the sweet potatoes into ¾-inch cubes and simmer as directed below. This should be more than enough time for them to become fork-tender, but you can go slightly longer if needed.
Spinach and regular diced tomatoes are easy substitutes for the kale and fire-roasted tomatoes if that’s what you have in stock.
If you have any leftover roasted butternut squash, try adding it to your soup for even more flavor and texture. I also think corn (canned or frozen) or diced bell peppers would be great additions, too!
You can absolutely swap the chicken broth with vegetable broth if you’re keeping this black bean butternut squash soup vegetarian or vegan.

I love topping my bowl of butternut squash and black bean soup with sliced avocado. The creaminess of the avocado is the perfect contrast to the heartiness of the soup! A sprinkle of cilantro and a few jalapeno slices are also nice additions. And, of course, a thick slice of homemade cornbread would never go amiss! Here are some other serving and topping ideas I love:

Crumbled tortilla chips and a dollop of sour cream
Shredded cheddar cheese (it melts and becomes all gooey—my family loves this!!)
Sliced green onions or pickled red onions
Toasted leftover butternut squash seeds (made using our roasted pumpkin seed recipe)
Lime wedges

How to Store

This recipe for butternut squash and black bean soup stores really well. The veggies will get a little softer in storage, but the flavors will become even more developed. I keep my leftovers in an airtight container, and they last up to 4 days in the fridge.

You can also freeze this soup for up to 3 months. Separating the soup into individual portions before freezing makes it easier to defrost and reheat later on! Let it thaw overnight in the fridge before reheating on the stove or in the microwave. I sometimes add a little extra chicken broth if it thickens up too much once reheated.

Overhead view of butternut squash and black bean soup in a dutch oven.

Butternut Squash and Black Bean Soup Recipe

This one-pot Butternut Squash and Black Bean Soup is budget-friendly, super easy to make, and packed with tons of flavor! It’s absolutely perfect any day of the week.

Course Main Course

Cuisine American

Total Cost $8.59 recipe /. $1.43 serving

Prep Time 15

Cook Time 25

Total Time 40

Servings servings (about 1.5 cups each)

Calories 197kcal

Author Marsha – Budget Bytes

Equipment

Dutch Oven

Ingredients

2 lbs. butternut squash, diced into ¾ inch cubes $2.98
1 onion, diced $0.39
3 cloves garlic, minced $0.24
1 Tbsp olive oil $0.12
1 ½ tsp chili powder $0.15
1 tsp cumin $0.10
½ tsp garlic powder $0.05
½ tsp smoked paprika $0.05
¾ tsp salt $0.05
½ tsp freshly cracked black pepper, divided $0.04
1 15 oz. can black beans, drained $1.00
1 14.5 oz. can fire-roasted diced tomatoes $1.25
4 cups chicken broth $0.68
4 cups chopped kale $1.49

Instructions

Peel and dice the butternut squash.* Dice the onion and mince the garlic cloves.
Add the olive oil along with the diced onion and minced garlic cloves to a large dutch oven or soup pot over medium heat. Sauté for 2-3 minutes or until onions are soft and translucent.
Next, add the chili powder, cumin, garlic powder, smoked paprika, salt, and freshly cracked black pepper to the pot. Stir well and cook the spices with the onion and garlic for 1-2 minutes.
Now add the diced butternut squash, drained black beans, and fire-roasted tomatoes to the pot. Then pour in the chicken broth. Stir everything together.
Place a lid on the pot and bring the soup up to a boil. Once boiling, reduce the heat to medium-low and allow the soup to simmer for 25 minutes.
During the last 2-3 minutes of cook time, remove the lid and add the chopped kale to the pot. Stir the kale into the soup and keep the lid off.
Remove the soup from the heat and serve with your favorite toppings like cilantro, jalapeno, or creamy avocado (optional). Enjoy!

See how we calculate recipe costs here.

Notes

*Need help peeling and dicing butternut squash? See our tutorial on how to cut butternut squash.

Nutrition

how to make Butternut Squash and Black Bean Soup – step by step photos

A butternut squash sliced in half, with one half sliced into cubes on a wooden chopping board.

Peel and dice 2 lbs butternut squash into ¾ inch cubes. Dice 1 onion and mince 3 garlic cloves.

Add 1 Tbsp of oil along with the diced onion and minced garlic cloves to a large dutch oven or soup pot over medium heat. Sauté for 2-3 minutes or until onions are soft and translucent.

Diced onions with chili powder, cumin, garlic powder, smoked paprika, salt, and freshly cracked black pepper added in a dutch oven.

Next, add 1 ½ tsp chili powder, 1 tsp cumin, ½ tsp garlic powder, ½ tsp smoked paprika, ¾ tsp salt, and ½ tsp freshly cracked black pepper to the pot. Stir well and cook the spices with the onion and garlic for 1-2 minutes.

Chicken broth being poured over diced butternut squash, drained black beans, and fire roasted tomatoes in a dutch oven.

Now add the diced butternut squash, drained 15 oz. can black beans, and the 14.5 oz. can fire roasted tomatoes to the pot. Then pour in 4 cups chicken broth. Stir everything together.

Butternut squash and black bean soup half way through cooking in a dutch oven.

Place a lid on the pot and bring the soup up to a boil. Once boiling, reduce the heat to medium-low and allow the soup to simmer for 25 minutes.

Chopped kale added to butternut squash and black bean soup in a dutch oven.

During the last 2-3 minutes of cook time, remove the lid and add 4 cups chopped kale to the pot. Stir the kale into the soup and keep the lid off.

Butternut squash and black bean soup in a dutch oven.

Remove the soup from the heat and serve with your favorite toppings like cilantro, jalapeno, or creamy avocado (optional). Enjoy!

Side view of a bowl of butternut squash and black bean soup, topped with sliced avocado.

This homemade butternut squash black bean soup is the perfect cozy meal for fall and winter. And it couldn’t be any easier to make!

Stuffed Butternut Squash

$13.05 recipe / $1.63 serving

Butternut Squash Soup

$3.72 recipe / $0.93 serving

Butternut Squash Curry

$7.23 recipe / $1.81 serving

Butternut Squash Salad

$6.43 recipe / $1.61 serving

The post Butternut Squash and Black Bean Soup appeared first on Budget Bytes.

Vegetarian Recipes

Easy Homemade Falafel

This Easy Homemade Falafel recipe is one of the first recipes I shared on here after getting my food processor 15 years ago, and it’s stood the test of time as a reader favorite. These protein-packed, budget-friendly vegan patties are perfect for a healthy lunch or dinner, and they’re so easy to make at home! Traditionally, they’re deep-fried, which gives them a wonderfully crispy exterior with a soft, warm center. I have an irrational fear of deep-frying, so I shallow-fry my falafels in a skillet. They still turn out crispy and delicious, but with less mess and hassle!

What is Falafel?

If you’ve never had falafel before, they’re a classic street food originating from the Middle East. These little fried patties are made of mashed beans (fava or chickpeas/garbanzo) mixed with tons of fresh herbs and spices, like parsley, cilantro, and cumin. They’re browned and crispy on the outside, with a soft center. If you’re veggie, vegan, or trying to reduce your meat intake, homemade falafel is the perfect protein-packed alternative!

My version of this tasty treat is definitely not authentic, as I use canned chickpeas and flour. But if you’d like to try your hand at making authentic falafel or read more about the culture and history behind them, check out this recipe from The Mediterranean Dish.

“These are hands down the best falafels I’ve ever had! They’re easy to make, crunchy on the outside and tender on the inside and taste fantastic! I also made your hummus & Greek yogurt sauce to go with them. Stuffed a pita with falafels, hummus, fresh greens and topped with the sauce, All I can say is Wow! Thank you!!”

MaryBeth

Here’s what you’ll need to make this easy falafel recipe:

Canned Chickpeas: I always use canned chickpeas because they’re quick (no soaking required), readily accessible, and CHEAP. You can use dried chickpeas if you like; just be sure to soak them overnight and prepare about 3 cups worth (which is equivalent to two standard 15-ounce cans).
Flour: I use all-purpose flour to help bind the mixture together. You can also use chickpea or garbanzo bean flour to keep this recipe gluten-free.
Baking Powder: The combination of canned chickpeas and flour can make the patties quite dense, so I add some baking powder to offset this. It helps create a lighter texture on the inside while still maintaining crispiness on the outside.
Red Onion: Adds a nice bite and texture. Any color onion will work here, but I love the flavor of red onions in this recipe.
Fresh Parsley and Cilantro: These add a fresh and vibrant flavor. Don’t like cilantro? No problem—just use extra parsley. I don’t recommend substituting dried herbs here, as they won’t taste the same fresh.
Garlic: I use four whole cloves, so the garlic flavor certainly isn’t lacking here!
Cooking Oil: Use any neutral cooking oil suitable for frying. Some options include avocado oil, canola oil, vegetable oil, or grapeseed oil.
Seasonings: Salt, cayenne pepper, and cumin add flavor with a little kick of heat. Feel free to reduce the amount of cayenne or omit it altogether if you’re sensitive to spice.

Can I Bake Them?

I always get questions about whether you can bake falafel, and I really wouldn’t suggest it. In my testing, I found they don’t get a nice brown crispy exterior like you do with frying, and they can get quite dry. Some readers have had success using the air fryer for about 15 minutes at around 370°F, but I haven’t personally tested this method.

Process the ingredients in batches if you have a smaller food processor. This recipe makes a fairly big batch of falafel mix, and I don’t want you to overwork your food processor! If you have a smaller one, divide the ingredients and process in batches.
Avoid big chunks of ingredients. I like my patties to have some texture, but big pieces of onion or chickpeas can cause them to fall apart when frying. Make sure to process the ingredients until a chunky paste forms.
Don’t skip the flour, and add it in batches. The mixture will hold together without adding flour, but as soon as you cook it, I can almost guarantee the patties will fall apart. You want to add the flour in batches (starting with 2 tablespoons) until the mixture is thick enough to hold its shape when formed into balls.
Let the mixture rest. This rehydrates the flour, enhances the flavor, and makes it easier to form into patties. Cover and refrigerate for at least an hour before cooking. You can even leave it overnight and fry them the next day.
Make sure the oil is hot. One reason I prefer pan-frying over deep frying is because I don’t have to check the oil temperature constantly. However, it’s still important to make sure the oil is hot. It should be hot and shimmering but not smoking. The hot oil immediately creates a crispy crust on the patties when they hit the pan (another trick to help them hold their shape).
Don’t overcrowd the pan. Adding too many patties to the hot oil will cause the temperature to drop and affect the cooking time and texture. I like to cook them in batches, leaving enough space between each one for even cooking.

How to Serve Falafel

I don’t think I’ll ever tire of falafel wraps or flatbread with fresh greens and tahini sauce. But recently, I’ve been making hummus bowls from our white bean hummus, whatever raw veggies I have in the fridge (usually cucumber, tomatoes, and bell peppers), pickles or pickled red onions, and these yummy little patties. Or, to please a crowd, I love to create a mezze platter with several dips, like tzatziki sauce or baba ganoush, marinated olives, pita bread, crudités, and homemade falafel! They’d also add a delicious, garlicky flavor to just about any salad, but I like one with a tangy dressing, like our Greek salad.

Storage, Freezing, & Reheating

I usually freeze some of the uncooked patties as a grab-and-go option for busy nights. I form the mixture, but instead of frying, I freeze them on a parchment-lined baking sheet until solid and transfer to a freezer bag. Because they’re only small, you can pan-fry them from frozen without thawing.

Any leftovers (after cooking) should be cooled and stored in the fridge for 3-4 days, making them great for meal prep! You can also freeze them for up to 3 months. Reheat in the microwave or oven (best for maintaining the crispy exterior) if desired.

Homemade falafel on top of some hummus with salad.

Homemade Falafel Recipe

This Homemade Falafel recipe packs chickpeas, fresh herbs, and spices into a flavorful, Middle-Eastern-inspired patty that’s quick, easy, and delicious.

Course Appetizer, Main Course, Side Dish

Cuisine Middle-Eastern

Total Cost ($3.08 recipe / $0.16 serving)

Prep Time 1 30

Cook Time 10

Total Time 1 40

Servings falafel

Calories 108kcal

Author Beth Moncel

Equipment

Food Processor
Baking Sheet
Parchment Paper

Ingredients

2 15 oz. cans chickpeas $1.72
¼ red onion $0.26
1 handful fresh parsley, about ¼ bunch $0.26
1 handful fresh cilantro, about ¼ bunch $0.17
4 cloves garlic $0.12
1 tsp salt $0.01
½ tsp cayenne pepper $0.13
1 tsp ground cumin $0.08
1 tsp baking powder $0.04
½ cup flour* $0.07
¼ cup neutral cooking oil for frying $0.22

Instructions

Rinse and drain the chickpeas in a colander. Add the chickpeas to a food processor with the red onion, parsley, cilantro, salt, cayenne, garlic and cumin.
Process the mixture until it forms a chunky paste. A little texture to the mixture is usually desirable. You may need to scrape down the sides of the bowl occasionally to make sure the mixture is an even texture.
Place the mixture into a bowl and add the baking powder. Begin adding flour, 2 Tbsp at a time, until the mixture becomes cohesive enough to form into patties and not stick to your hands. Refrigerate the mixture for at least 1 hour to allow the flavors to blend.
Using a small measuring cup or scoop (about 1/8th cup or 2 Tbsp), form the mixture into small patties.
If freezing the patties for later, place them on a parchment lined baking sheet so they can freeze without sticking together. The patties can be transferred to an air-tight container or freezer bag for long-term storage once they have frozen through.
To cook the fresh or frozen patties, heat oil in a skillet (or pot if deep frying) until very hot and shimmering, but not smoking. Cook the patties on each side until deep golden brown and crispy.

See how we calculate recipe costs here.

Notes

*Chickpea or garbanzo bean flour will give the best flavor and texture, but all-purpose flour can be used in its place.

Nutrition

Homemade falafel in a flatbread with salad.

How to Make Falafel — Step By Step Photos

Overhead view of the ingredients for homemade falafel.

Gather all your ingredients.

Chickpeas, parsley, cilantro, diced red onion, garlic cloves, cumin, cayenne, and salt in a food processor.

Rinse and drain two 15oz. cans of chickpeas (or about 3 cups if cooked from dry) in a colander. Add the chickpeas to a food processor along with a large handful of parsley, a large handful of cilantro, 1/4 of a red onion, 4 cloves garlic, 1 tsp cumin, 1/2 tsp cayenne, and 1 tsp salt.

Pulse the mixture until you have a chunky paste. Chunks add great texture, but too many will keep the mixture from holding its shape in a patty. Transfer the mixture to a bowl.

Falafel mix in a mixing bowl with flour added.

Stir 1 tsp baking powder into the chickpea mixture. Then begin adding flour, 2 Tbsp at a time, until the paste is dry enough to form patties and not stick to your hands. I only used 1/4 cup of flour when I made these recently! Cover the bowl and refrigerate for at least one hour to let the flavors blend.

Shaped falafel patties on a baking sheet.

Scoop the mixture into about 2 Tbsp portions and shape into small patties.

Falafel patties in a zip loc bag for freezing.

If you’d like to freeze your falafel, place them on a baking sheet lined with parchment, then place them in the freezer. Once frozen solid, you can transfer them to a freezer bag for long-term storage. I got 19 falafel with a 2 Tbsp scoop. I cooked some immediately and froze the rest.

Three falafel patties frying in a pan of oil.

To cook, add enough oil to a skillet to completely cover the surface (one of my favorite pans). Heat over medium until the oil is hot and shimmering. Add the formed patties and cook on each side until brown and crispy.