午餐简单

Pumpkin and Bean Soup

Name: Pumpkin and Bean Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 6
Ingredients: 1 can white beans; 1 onion; 1 cup water; 1 can pumpkin; 1 1/2 cups 100% apple juice; 1/2 teaspoon cinnamon; 1/8 teaspoon nutmeg, allspice, or ginger; 1/2 teaspoon black pepper; 1/4 teaspoon salt

Pumpkin and bean lovers alike will savor this fast and flavorful soup that is packed with fiber.

30 min6 份

营养成分（每份）

每份数值 · 每份分量: 1 cup prepared soup, 1/6 of recipe (255g)

188

卡路里

蛋白质

38g

碳水

脂肪

膳食纤维

11g

糖

360mg

钠

饱和脂肪 0 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

来源: USDA MyPlate Kitchen · Pennsylvania Nutrition Education Network

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