There’s something incredibly comforting about a bowl of warm, veggie-packed soup that just hits the spot. This spaghetti squash soup with tomato and white beans is one of those recipes that tastes like a hug in a bowl. It’s cozy, nourishing, and packed with flavor—perfect for those in-between seasons when you're craving something hearty but still light. Unlike the more well-known buttercup squash soup or the iconic butternut squash soup, this version uses spaghetti squash to create a slightly stringy, almost noodle-like texture that blends beautifully with sweet tomatoes and creamy white beans. It’s a delightful twist on traditional fall soup recipes, but light enough to sneak into your summer squash soup lineup too.
Spaghetti Squash Soup with Tomato and White Beans
Prep Time 20 minutes mins
Cook Time 40 minutes mins
Total Time 1 hour hr
Course Main Course, Soup
Cuisine Mediterranean
Baking sheet To roast the spaghetti squash (you could microwave it if you're short on time, but roasting gives it better flavor).
Sharp chef’s knife Squash can be tough to cut, so make sure your knife is sturdy.
Soup pot or Dutch oven Any large pot will do, but a Dutch oven retains heat beautifully.
Spoon or fork To scrape out the squash flesh after roasting.
Blender (optional) If you want a smoother soup, you can puree part of it, though this is meant to be a chunky, rustic soup.
- 1 medium spaghetti squash about 2–2.5 lbs
- 2 tablespoons olive oil
- 1 small yellow onion finely diced
- 3 cloves garlic minced
- 1/2 teaspoon crushed red pepper flakes optional, for a kick
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/2 teaspoon smoked paprika
- 1 14.5-ounce can diced tomatoes, with juices
- 1 tablespoon tomato paste
- 1 15-ounce can cannellini beans, drained and rinsed
- 4 cups vegetable broth
- Salt and freshly ground black pepper to taste
- Juice of half a lemon for brightness
- Chopped fresh parsley or basil for garnish
Roast the Spaghetti Squash
Preheat your oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the insides with olive oil and sprinkle with a pinch of salt. Place the halves cut-side down on a baking sheet and roast for 35–40 minutes until tender. Once cool enough to handle, use a fork to scrape out the spaghetti-like strands. Set aside.
Tip: Roasted squash brings out natural sweetness—don’t skip this step if you want depth of flavor.
Start the Base
In a large soup pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and cook for 5–6 minutes until soft and translucent. Stir in the garlic, red pepper flakes, oregano, thyme, and smoked paprika. Cook for another minute until fragrant.
Add Tomatoes and Beans
Mix in the tomato paste and cook it out for a minute to remove any bitterness. Then add the diced tomatoes and cannellini beans. Stir everything together and let it simmer for 5 minutes.
Pour in Broth and Simmer
Add the vegetable broth and bring the mixture to a gentle boil. Reduce heat and let it simmer for about 15 minutes, allowing the flavors to meld.
Add the Spaghetti Squash
Gently fold in the roasted spaghetti squash. Simmer for another 5 minutes, just to let everything heat through and combine.
Final Touches
Season with salt and pepper to taste. Squeeze in the lemon juice for a bit of brightness and balance. Garnish with chopped parsley or basil before serving.
Optional: Blend half the soup if you prefer a creamier base, but leave some chunks for texture. This isn’t your usual silky butternut squash soup—it’s rustic, hearty, and full of substance.
Pairings
This soup is a chameleon on the table—it pairs beautifully with a variety of sides:
- Crusty sourdough bread – perfect for dipping into the tomato-rich broth.
- Roasted Brussels sprouts or carrots – their earthiness complements the sweetness of the squash.
- Grilled cheese sandwich – yes, even grown-ups can enjoy a fancy version of this classic combo.
- A light salad with citrus vinaigrette – balances the soup’s richness with brightness and crunch.
- Chickpea fritters or falafel – if you're keeping it vegan, these make for satisfying quick snacks on the side.
FAQs
1. Can I use another type of squash instead of spaghetti squash?
Absolutely. If you’re out of spaghetti squash, feel free to use roasted acorn squash soup or buttercup squash soup as a base—but note the texture will change. Spaghetti squash is unique because of its stringy flesh, which mimics noodles.
2. Can I add protein to this soup?
Yes! While the white beans add a decent amount of plant-based protein, cooked chicken or turkey sausage would go great here if you’re not vegetarian. For a more autumnal twist, consider adding chunks of roasted pumpkin squash soup or shredded rotisserie chicken.
3. Can I make this soup creamy?
You sure can. Stir in a splash of coconut milk or cream at the end if you want a richer texture—though that leans more into a traditional butternut squash recipes soup style. Blending half the soup is also a great way to thicken it without dairy.
4. Is this soup freezer-friendly?
Yes, this is a great make-ahead dish. Let it cool completely before transferring to airtight containers. It keeps well in the freezer for up to 3 months. Just note that the spaghetti squash may lose some texture upon reheating.
5. What type of beans work best in this soup?
Cannellini beans are soft, creamy, and perfect here. You can sub in great northern beans or navy beans too. Chickpeas work if you want a slightly firmer texture.
