Lunch | Dinner

Fall Harvest Soup

  • 20 Mins

    Prep Time

  • 35 Mins

    Cook Time

  • 4


  • 151


  • 3g


  • 25g


  • 8g




  • 1 Tbsp Extra Virgin Olive Oil
  • 1 Yellow Onion, rinsed and finely chopped
  • 2 Cloves of Garlic, minced
  • 1 Red Bell Pepper, washed, seeded and chopped
  • 1 Tbsp Fresh Rosemary, washed and minced
  • 1/4 Tsp Red Pepper Flakes
  • 1 Bag (10 oz) Frozen Butternut Squash, rinsed
  • 4 Cups Low-Sodium Chicken Broth
  • 1 Can (15 oz) Cannellini Beans, rinsed and drained
  • 1 Parmesan Cheese Rind (optional)
  • 1 Bunch Lacinato Kale, washed and roughly chopped
  • Salt and Pepper, to taste
  • DDairy:

    Parmesan cheese has trace amounts of lactose, but omit cheese if bothersome.


  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Sauté Vegetables Add oil to a large saucepan over medium heat. When oil is hot, add the onion, garlic, red pepper, rosemary, and red pepper flakes. Sauté until the onion and red pepper are tender, about 8 minutes.

  • 3.

    Add Squash Add the squash and season with salt and pepper. (If using fresh squash, cook, stirring occasionally, until the squash begins to soften, about two minutes.)

  • 4.

    Boil & Simmer Add the chicken broth, beans and parmesan cheese rind. Bring to a boil, then reduce the heat to medium-low and simmer, stirring occasionally, for 20-25 minutes.

  • 5.

    Add Kale Add the kale and simmer until wilted, about 2 minutes.

  • 6.

    Serve & Enjoy Salt and pepper, to taste. Thin with more broth if desired.

  • 7.

    Store Store leftover soup in the fridge within 2 hours. Soup will keep in the refrigerator for up to 2 days in a covered container.

  • 8.

    Wash Hands Wash hands with soap and water.

Recipe adapted from

Nourishment Notes

Butternut Squash

Butternut squash is a great source of vitamin A, potassium and fiber. It also provides folate, vitamin B-6, and vitamin E all important nutrients to helping you feel your best.

Chicken Broth

Chicken broth provides moisture to foods, making them easier to chew and swallow. Broth is also helpful for hydrating the body.

Cannellini Beans

Cannellini beans are a good source of fiber to aid in digestive health.


Kale is one of the most nutrient dense foods in the world. It is an incredible source of vitamin K and may also help to lower cholesterol. Kale also contains several types of antioxidants, which helps to protect healthy cells and may be anti inflammatory.

Fatigue Buster

  • Butternut Squash

    Purchase frozen or pre-chopped, fresh butternut squash.

  • Onions

    Purchase pre-chopped onions.

  • Kale Stripping Tool

    Use a kale and herb stripping tool to strip the kale leaves off the ribs.

  • Mezzaluna

    Use a mezzaluna to chop rosemary and kale.

  • Ask for Assistance

    Ask a friend of family member to help prepare this dish.

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