Fall Harvest Soup

  • 20 Mins

    Prep Time

  • 35 Mins

    Cook Time

  • 4


  • 151


  • 3g


  • 25g


  • 8g




  • 1 Tbsp Olive Oil
  • 1 Yellow Onion, finely chopped
  • 2 Cloves of Garlic, minced
  • 1 Red Bell Pepper, seeded and chopped
  • 1 Tbsp Fresh Rosemary, minced
  • ¼ Tsp Red Pepper Flakes
  • 1 Bag (10 oz) Frozen Butternut Squash
  • 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


    Onions: Quarter onions and allow to flavor the soup. Remove before eating; Garlic: Place garlic in cheese cloth tied with kitchen twine and let simmer in soup, remove before eating; Cannellini Beans: Replace with garbanzo beans


  • 1.

    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.

  • 2.

    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.)

  • 3.

    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.

  • 4.

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

  • 5.

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

Recipe adapted from williams-sonoma.com

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 of which are especially important for those with RA.

Cannellini Beans

Cannellini beans are rich in folate, an important nutrient for those with RA as certain types of drugs increase your folate needs.


Kale is an incredible source of vitamin K and may also help to lower cholesterol. Kale also contains many antioxidants, which helps to protect cells and may be anti-inflammatory, an important quality for those with rheumatoid arthritis.

RA Cooking Tips

  • Squash & Onions

    Purchase frozen or pre-chopped, fresh butternut squash and onions.

  • Kale

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

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