Preparation Time: 30 minutes
  • 1 can (15 oz) White beans, low sodium, rinsed and drained
  • 1 small Onion
  • 1 cup Water
  • 1 can (15 oz) Pumpkin, plain
  • 1 can (14.5 oz) Chicken broth, low sodium
  • ½ tsp Thyme or tarragon
  • Salt and pepper to taste (optional)
Blend white beans, onion, and water. In a soup pot, mix bean puree with pumpkin, broth, and spices. Cover and cook over low heat for 15-20 minutes, until warmed through. Serve.
Serves: 4
1 Cup of Fruits and Vegetables per Serving
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 140
Total Fat: 1.5g
Saturated Fat: 0g
% of Calories from Fat: 10%
% Calories from Sat Fat: 0%
Protein: 8g
Carbohydrates: 26g
Cholesterol: 0mg
Dietary Fiber: 9g
Sodium: 260mg
Each serving provides: An excellent source of fiber, and vitamins A, B1 and K, and a good source of iron, magnesium, phosphorous, potassium, zinc, and vitamins B2 and C.

Recipe courtesy of the Connecticut Family Nutrition Program.
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