This lovely soup is a tasty combination of pumpkin, hearty white beans, kale, and tomatoes! Try it as an appetizer, or as a meal served with crusty bread for dipping.

Pumpkin Minestrone [Vegan, Gluten-Free]

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  • 1 pumpkin
  • 1 15-ounce can white beans
  • 2 stalks celery, diced
  • 2 onions, diced
  • 1 clove garlic
  • 1 15-ounce can diced tomatoes
  • 3 cups vegetable broth
  • 1 large handful kale or chard, chopped
  • Parsley, for garnish, chopped


  1. Peel the pumpkin. Cut in half and remove seeds.
  2. Peel the onion. Wash celery stalks. Dice pumpkin, onion, and celery.
  3. Heat a tablespoon of coconut or olive oil. Add the diced vegetables and saute them for about 5 minutes. After about two minutes, add the garlic.
  4. Add the chopped tomatoes and vegetable broth. Reduce heat and let simmer for about 15 minutes.
  5. Now, add the beans and the kale/chard. Let simmer for another 5-10 minutes.

Nutritional Information

Total Calories: 1,179 | Total Carbs: 250 g | Total Fat: 3 g | Total Protein: 59 g | Total Sodium: 3,484 mg | Total Sugar: 40 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


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