Chicken and leek barley soup
A warm chicken soup with soft leeks, carrots and pearl barley.
About 55 min · 405 kcal · 36 g protein per serving
Butternut, white bean and sage soup
Roasted squash and white beans blended into a smooth sage soup.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the squash roasts tender in 25 to 30 minutes
- Photograph the finished bowls
- Time
- About 50 min
- estimated
- Serves
- 2
- see below
- Energy
- 345 kcal
- per serving
- Protein
- 20 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains milk. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
Cooking steps
Heat the oven to 200°C / 400°F (180°C fan). Toss the butternut squash with half the oil on a tray and roast for 25 to 30 minutes, until tender and browned at the edges.
Meanwhile, warm the rest of the oil in a large pan and cook the onion for 5 minutes.
Add the roasted squash, beans, stock and sage and simmer for 5 minutes.
Blend until smooth. Fill the blender no more than half full, take out the centre cap or hold the lid with a folded tea towel, and never seal hot soup in a closed jug.
Warm it through and serve with the skyr spooned on top.
The useful detail
Vent a jug blender appropriately and avoid blending hot liquid in a sealed container. Steam expands as it whips and will lift the lid off, which is the commonest scald there is.
Make it work for you
One serving is A large bowl with 75 g of skyr. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Pumpkin instead of butternut squash
Wetter and milder, and it needs a little longer to roast.
Per serving: about 40 kcal less, about the same protein, about the same fat.
Greek yoghurt instead of skyr
Softer and a little richer.
Per serving: about 10 kcal more, about the same protein, about 1 g more fat.
Butter beans instead of cannellini
Creamier when blended. The figures use the same record.
Per serving: about the same energy, about the same protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A smooth soup given body by blended beans rather than cream, with the skyr adding most of the protein in the bowl.
| Energy | 345 kcal |
|---|---|
| Protein | 20 g |
| Fat | 6 g |
| of which saturates | 1 g |
| Carbohydrate | 58 g |
| of which sugars | 10 g |
| Fibre | 11 g |
| Sodium | 1,330 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| butternut squash | 400 g | FDC 169295Squash, winter, butternut, raw | 180 kcal | 4.0 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| white beans | 250 g | FDC 175204Beans, white, mature seeds, canned | 285 kcal | 18.1 g |
| vegetable stock | 590 g | FDC 171583Soup, vegetable broth, ready to serve | 29 kcal | 1.4 g |
| dried sage | 0.5 g | FDC 170935Spices, sage, ground | 1 kcal | 0.0 g |
| plain skyr | 150 g | FDC 170894Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)FoodData Central lists skyr only as branded products, so this is calculated as plain fat-free Greek yoghurt, the closest strained, fat-free yoghurt it records. Brands of skyr vary; the figures on your pot are the ones to trust. | 89 kcal | 15.3 g |
| Whole recipe | Divided by 2 | 688 kcal | 39.5 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool it quickly, cover and refrigerate within 2 hours. The FDA chart gives soups and stews 3 to 4 days. Add the skyr to the bowl rather than the pan, so it does not split when reheated.
- In the freezer
- The same chart gives soups and stews 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout, stirring so it heats evenly.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Turkey meatball and orzo soup
Small turkey meatballs, orzo and spinach in a clear herb broth.
About 45 min · 420 kcal · 34 g protein per serving