Pumpkin & Bean Soup

This wonderful thick, hearty soup doesn’t take a lot of effort to make. It’s full of all that’s good for you: pumpkin, white beans, and apple juice. Enjoy! See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 25 minutes
  • 1 can (15 1/2 oz) white beans, low-sodium
  • 1 small onion, finely chopped
  • 1 cup (8 oz) water
  • 1 can (15 oz) pumpkin, unsalted
  • 1 1/2 cups (12 oz) 100% apple juice
  • 1/2 tsp cinnamon
  • 1/8 tsp nutmeg, allspice, or ginger
  • 1/2 tsp black pepper
  • 1/4 tsp salt
Blend white beans, onion, and water with a potato masher or blender until 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 thoroughly warmed. Serve.
Serves: 6
2 Cups of Fruits and Vegetables per Serving
Fruit and /or Veggie color(s):   [What’s This?]
Nutrition Information per Serving:
Calories: 120
Total Fat: 1g
Saturated Fat: 0g
% of Calories from Fat: 7.5%
% Calories from Sat Fat: 0%
Protein: 4g
Carbohydrates: 24g
Cholesterol: 0mg
Dietary Fiber: 5g
Sodium: 130mg
Each serving provides: An excellent source of vitamins A and B1 and fiber, and a good source of potassium, manganese, magnesium, iron, and vitamin K.

Recipe courtesy of The Pennsylvania Nutrition Education Program.


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