Pumpkin and Bean Soup
Pumpkin and bean lovers alike will savor this fast and flavorful soup that is packed with fiber.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1 cup prepared soup, 1/6 of recipe (255g)
188
Calories
9g
Protein
38g
Carbs
1g
Fat
8g
Fiber
11g
Sugar
360mg
Sodium
Saturated Fat 0 g · Cholesterol 0 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
white beans
1 can
onion
1 · small, finely chopped
water
1 cup
pumpkin
1 can · 15 ounce
100% apple juice
1 1/2 cups
cinnamon
1/2 teaspoon
nutmeg, allspice, or ginger
1/8 teaspoon
black pepper
1/2 teaspoon
salt
1/4 teaspoon
Instructions
- 1
Wash hands with soap and water.
- 2
Blend white beans, onion, and water with a potato masher or blender till smooth.
- 3
In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt. Stir.
- 4
Add the blended bean mix to the pot.
- 5
Cook over low heat for 15 to 20 minutes, until warmed through.
Source: USDA MyPlate Kitchen · Pennsylvania Nutrition Education Network
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