Pumpkin and Bean Soup
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Ingredients
- 1 can white beans
- 1 onion (small, finely chopped)
- 1 cup water
- 1 can pumpkin (15 ounce)
- 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
Instructions
- Wash hands with soap and water.
- Blend white beans, onion, and water with a potato masher or blender till 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 to 20 minutes, until warmed through.
Nutrition
| Calories | 162 |
|---|---|
| Protein | 8 g |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 386 mg |
| Carbohydrates | 33 g |
| Dietary Fiber | 7 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Pennsylvania Nutrition Education Network