Hearty Ribollita: Tuscan White Bean and Pumpkin Soup

Skip Breadcrumb HomeClinics & ProgramsELLICSR KitchenHearty Ribollita: Tuscan White Bean and Pumpkin Soup
Skill Level
Preparation Time 20 minutes Total Time 60 minutes
Servings 8 Cost Per Serving $1.85
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Ingredients

1Medium Onion, roughly diced
2Medium Carrots, roughly diced
3Celery Stalks, roughly diced
3 clovesGarlic, crushed
1 1/2 cupsSquash or Pumpkin, roughly diced
1 1/2 cupsCannellini, Navy or White Kidney Beans, drained and rinsed
1Large Potato, roughly diced
28 oz canDiced Tomato
28 ozWater
3 cupsKale, roughly chopped
2 tbspOlive Oil
1 tspChili Flakes (optional)
2 tspDried Oregano
To TasteSea Salt and frshly Ground Black Pepper

Directions

  1. ‚ÄčIn a large soup pot over medium heat, add olive oil. Add garlic and chili flakes. Cook for 3 minutes until lightly brown, make sure not to burn.
  2. Add the onion, celery, garlic and oregano. Stir well and cook for about 5 minutes.
  3. Add pumpkin, potato, tomatoes and beans. Fill the can up with water and add that as well. Add Kale.
  4. Raise heat to high, bring to a boil, and then reduce heat to medium and simmer for 25 to 35 minutes, or until the potatoes are cooked through.
  5. Stir the bread through and season to taste.
  6. Top with a little parmesan cheese if you like.

Nutrition

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  • Several large research studies have shown that being overweight and having a higher body mass index (BMI) increases the risk of prostate cancer coming back (recurrence). Hormone therapy, one of the treatments for prostate cancer, can lead to weight gain. Here are some tips to help.
  • To help you get to and maintain a healthy body weight, fill up on foods that are large in volume and high in nutrients but lower in calories. Examples include broth-based soups and vegetables. These foods are high in water, so they fill your stomach with fewer calories.
  • Diets high in vegetables and legumes such as beans and lentils may lower the risk of prostate cancer. The fibre in these foods also helps keep you feeling full for longer, so you eat less and can achieve your weight loss goals.
  • Lycopene is an antioxidant that gives red fruits such as tomatoes and watermelon their colour. Diets high in lycopene may prevent prostate cancer and heart disease.