Roasted pumpkin is the star of this stew, caramelizing into deep sweetness that balances the earthy white beans and a hit of smoked paprika. It's a cold-weather bowl that happens to be loaded with the exact fiber types your colon bacteria crave. Other bean-based soups worth a look include our White Bean and Rosemary Soup and White Bean and Kale Soup.
Ingredients
- 4 cups pumpkin, peeled and cubed
- 2 tbsp olive oil, divided
- 1 yellow onion, diced
- 3 cloves garlic, minced
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 2 cans (15 oz each) white beans, drained and rinsed
- 4 cups vegetable broth
- 2 cups chopped kale
- Salt and pepper to taste
- Fresh parsley, for garnish
Instructions
- Preheat oven to 425°F. Toss pumpkin cubes with 1 tbsp olive oil, salt, and pepper, and roast for 25-30 minutes until caramelized.
- Meanwhile, heat remaining olive oil in a large pot over medium heat. Sauté onion until soft, about 5 minutes, then add garlic, paprika, and cumin, cooking 1 minute more.
- Add white beans and vegetable broth to the pot and simmer for 15 minutes.
- Stir in the roasted pumpkin and kale, cooking until kale wilts, about 3 minutes.
- Season to taste and garnish with fresh parsley before serving.
Nutrition Facts (per serving)
| Calories | 230 |
| Total fat | 5g |
| Total carbohydrates | 37g |
| Dietary fiber | 10g |
| Protein | 11g |
| Sodium | 520mg |
Why This Is Good for Your Gut
White beans supply resistant starch that reaches the colon undigested and ferments into butyrate, the short-chain fatty acid that fuels colon cells, while pumpkin's pectin and kale's insoluble fiber add bulk that keeps things moving. We look at fermentable fiber more broadly in Quinoa and Digestion.
A pot of stew doing more for your microbiome than most supplements ever will.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
