Ingredients
1 can white beans
1 onion (small
finely chopped)
1 cup water
1 can pumpkin (15 ounce)
1 1/2 cups 100% apple juice
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg
allspice
or ginger
1/2 teaspoon black pepper
1/4 teaspoon salt
Steps
Wash hands with soap and water.
Blend white beans, onion, and water with a potato masher or blender till smooth.
In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt. Stir.
Add the blended bean mix to the pot.
Cook over low heat for 15 to 20 minutes, until warmed through.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 162 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 386 mg |
| Carbohydrates | 33 g |
| Dietary Fiber | 7 g |
| Total Sugars | 9 g |
| Added Sugars included | 0 g |
| Protein | 8 g |
| Vitamin D | 0 mcg |
| Calcium | 98 mg |
| Iron | 4 mg |
| Potassium | 647 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Pumpkin and Bean Soup. Recipe source: Pennsylvania Nutrition Education Network. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.