PumpkinAndBeanSoup_527x323
  • Prep Time:

  • Cook Time:

  • Serving Size:

  • Serves: 6 servings

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

Pennsylvania Nutrition Education Network

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.