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Kale, cannellini beans, and pumpkin can all improve your eye health, onions have anti-inflammatory properties, and tomatoes have cancer-fighting benefits. All of these powerful foods combine to make one delicious meal in a bowl.


6 servings

Total time

45 minutes


Dinner, Lunch


  • 4 tablespoons olive oil (divided)
  • 1 medium onion (diced)
  • 2 carrots (diced)
  • 1 celery stalk (diced)
  • 2 cups cubed pumpkin ((or acorn squash or butternut squash))
  • 2 tablespoons tomato paste
  • 2 teaspoons salt
  • ½ teaspoon black pepper
  • 2 teaspoons Italian seasoning
  • crushed red pepper flakes
  • 1 28 oz can whole tomatoes (crushed)
  • 4 cups water
  • 1 15 oz can cannellini beans
  • 1 cup gluten-free macaroni (preferably a brown rice pasta)
  • ½ lb green beans trimmed and cut into 1 inch lengths
  • 1 head kale (de-stemmed and torn into bite sized pieces)
  • ¼ cup parsley
  • ¼ cup chopped basil


  1. Add 2 tablespoons of the olive oil to a large soup pot over medium heat. Add in the onion and sauté until translucent, about 5 minutes.

    Add in the carrots, celery, and pumpkin. Sauté another 5 minutes or until the celery is tender and the other vegetables begin to soften.

    Add in the tomato paste, salt, black pepper, Italian seasoning, and crushed red pepper flakes. Sauté, stirring, until the spices are fragrant and the tomato paste darkens in color.
  2. Add in the crushed tomatoes with their juice and the water. Stir to combine and bring to a boil. Add in the cannellini beans and their liquid, the green beans, and the macaroni. Simmer for 7 minutes or until the pasta is al dente.

    Add in the kale, parsley, basil, and remaining 2 tablespoons of olive oil. Shut off the heat and stir to combine. Let the soup sit, covered, for 10 minutes or until the kale has wilted slightly. Spoon into bowls and serve.
  3. View the recipe instructions at Catching Seeds

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