
Makes: 6 servings
Pumpkin and bean lovers alike will savor this fast and flavorful soup that is packed with fiber.
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
Directions
- 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 15-20 minutes, until warmed through.
Source: Pennsylvania Nutrition Education Network
Nutrition Information
Serving Size: 1 cup prepared soup, 1/6 of recipe (255g)
Nutrients |
Amount |
---|---|
Total Calories |
159 |
Total Fat |
1 g |
Saturated Fat |
0 g |
Cholesterol |
0 mg |
Sodium |
385 mg |
Carbohydrates |
32 g |
Dietary Fiber |
7 g |
Total Sugars |
9 g |
Added Sugars included |
0 g |
Protein |
8 g |
Vitamin D |
0 mcg |
Calcium |
96 mg |
Iron |
4 mg |
Potassium |
637 mg |