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Pumpkin Soup

Pumpkin Soup in a pot
Makes: 4 servings

Get pumped for this pumpkin soup. This soup pairs well with a spinach salad topped with a scoop of tuna or egg salad.

Ingredients

  • 1 can white beans (15 ounce, rinsed and drained)
  • 1 onion (small, or 2 teaspoons onion powder)
  • 1 cup water
  • 1 can pumpkin (15 ounces, plain)
  • 1 can vegetable or chicken broth, low-sodium (14.5 ounces)
  • 1/2 teaspoon thyme (or tarragon)
  • salt and pepper (optional, to taste)

Directions

  1. Wash hands with soap and water.
  2. Blend white beans, onion, and water.
  3. In a soup pot, mix bean puree with pumpkin, broth, and spices.
  4. Cover and cook over low heat about 15 to 20 minutes until warmed through.

Notes

Learn more about:

Source:

University of Connecticut Family Nutrition Program
Senior Nutrition Awareness Project (SNAP) Newsletters

Nutrition Information

Serving Size: 1 1/2 cups prepared soup, 1/4 of recipe (392g)
Nutrients Amount
Total Calories 238
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 442 mg
Carbohydrates 47 g
Dietary Fiber 12 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 13 g
Vitamin D 0 mcg
Calcium 131 mg
Iron 4 mg
Potassium 863 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 238
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 47 g
Dietary Fiber 12 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 13 g
Minerals
Calcium 131 mg
Potassium 863 mg
Sodium 442 mg
Copper 0 mg
Iron 4 mg
Magnesium 112 mg
Phosphorus 268 mg
Selenium 7 mg
Zinc 1 mg
Vitamins
Vitamin A 828 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.0 mcg
Vitamin C 9 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 25 mcg
Folate 143 mcg
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 1 mg
Choline 60 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 1/4 cups
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025