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Fall Squash, Kale and Mushroom Soup

Squash has been a popular ingredient in the Healthy Midlife kitchen this Fall. With the chilly weather, we’ve been looking for a tasty soup recipe using squash. Recently, we spotted an Autumn Squash Soup recipe on the Institute for Integrative Nutrition website. We’ve added our own touch to the recipe, adding mushrooms and kale resulting in a hearty, tasty and nutritious vegan and gluten-free soup.

Recipe: Fall Squash, Kale and Mushroom Soup


  • 1 butternut squash
  • 2 cups cooked kidney beans
  • 1 bunch kale, chopped
  • 1 small onion, chopped
  • 1 large shallot, diced
  • 3 garlic cloves, minced
  • 1 package baby portabella mushrooms
  • 1 tablespoon extra virgin olive oil
  • 5 fresh sage leaves, chopped
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon paprika
  • 1 teaspoon dried parsley
  • Generous pinch of ground celery seed
  • Generous pinch of dried thyme
  • 5 cups of vegetable broth
  • Sea salt and coarse ground pepper to taste


  1. Preheat oven to 350 degrees. Cut squash in half, drizzle with olive oil, salt, pepper and bake for 30 minutes. Remove squash from skin and put in bowl.
  2. Heat a large pot over low heat, and add the oil, onions, shallot, mushroomss and garlic.
  3. Sauté for 5-10 minutes, until vegetables are slightly translucent.
  4. Add the sage, turmeric, paprika, parsley, celery seed, and thyme. Stir until the spices are blended.
  5. Add the squash and broth.
  6. Simmer on low for about 30-45 minutes.
  7. Once the squash is tender, add in the beans and kale.
  8. Simmer for about 10 minutes on low heat, and then serve.

Preparation time: 15 minute(s)

Cooking time: 1 to 1.25 hour

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, Gluten free

Number of servings (yield): 6

Culinary tradition: USA (Traditional)

My rating 5 stars:  ★★★★★ 1 review(s)

Quick Nutrition Bites

Butternut Squash is a nutrient rich and delicious veggie high in fiber plus vitamin A and C.

Kale (a favorite in the Healthy Midlife kitchen) ranks up there as a super-nutritious vegetable bursting with Vitamin A, C, and K and phytonutrients, all of which provides cancer protection and cholesterol lowering properties. Both are perfect foods for midlifers.

If you try out this recipe, we’d love to hear how you like it.
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