Pumpkin and Bean Soup
Makes: 6 Servings

Pumpkin and bean lovers alike will savor this fast and flavorful soup that is packed with fiber.

Prep/Cook time: 45 minutes

Ingredients

  • 1 can white beans
  • 1 onion (small, finely chopped)
  • 1 cup water
  • 1 can pumpkin (15 ounce)
  • 1 1/2 cups apple juice
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg, allspice, or ginger
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
Serving Size:  1 cup (1/6 of recipe)
 
NutrientsAmount
Calories159
Total Fat1 g
Saturated Fat0 g
Cholesterol0 mg
Sodium385 mg
Total Carbohydrate32 g
Dietary Fiber7 g
Total Sugars9 g
Added Sugars included0 g
Protein8 g

Directions

  1. Blend white beans, onion, and water with a potato masher or blender till smooth.
  2. In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt. Stir.
  3. Add the blended bean mix to the pot.
  4. Cook over low heat for 15-20 minutes, until warmed through.

Source: ChooseMyPlate.gov recipe/ Pumpkin and Bean Soup

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