Ingredients
1 can white beans (15 ounce
rinsed and drained)
1 onion (small
or 2 teaspoons onion powder)
1 cup water
1 can pumpkin (15 ounces
plain)
1 can vegetable or chicken broth
low-sodium (14.5 ounces)
1/2 teaspoon thyme (or tarragon)
salt and pepper (optional
to taste)
Steps
Wash hands with soap and water.
Blend white beans, onion, and water.
In a soup pot, mix bean puree with pumpkin, broth, and spices.
Cover and cook over low heat about 15 to 20 minutes until warmed through.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 204 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 460 mg |
| Carbohydrates | 40 g |
| Dietary Fiber | 11 g |
| Total Sugars | 6 g |
| Added Sugars included | 0 g |
| Protein | 12 g |
| Vitamin D | N/A |
| Calcium | 137 mg |
| Iron | 6 mg |
| Potassium | N/A |
U.S. Department of Agriculture. MyPlate Kitchen Website. Pumpkin Soup. Recipe source: University of Connecticut Family Nutrition Program Senior Nutrition Awareness Project (SNAP) Newsletters. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.