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!

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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