Cooking at Home - Pumpkin and Bean Soup

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Published Wednesday, October 27, 2021

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

  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: 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

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