Pumpkin and Bean Soup

Name: Pumpkin and Bean Soup
Yield: 6 servings

Makes: 6 servings

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

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

Directions

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.

Notes

Learn more about:

Source:

Pennsylvania Nutrition Education Network

Nutrition Information

Serving Size: 1 cup prepared soup, 1/6 of recipe (255g)

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Nutrients	Amount
Total Calories	188
Total Fat	1 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	360 mg
Carbohydrates	38 g
Dietary Fiber	8 g
Total Sugars	11 g
Added Sugars included	0 g
Protein	9 g
Vitamin D	0 mcg
Calcium	90 mg
Iron	3 mg
Potassium	624 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	188
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	38 g
Dietary Fiber	8 g
Total Sugars	11 g
Added Sugars included	0 g
Protein	9 g
Minerals
Calcium	90 mg
Potassium	624 mg
Sodium	360 mg
Copper	0 mg
Iron	3 mg
Magnesium	78 mg
Phosphorus	183 mg
Selenium	5 mg
Zinc	1 mg
Vitamins
Vitamin A	552 mcg
Vitamin B6	0.2 mg
Vitamin B12	0.0 mcg
Vitamin C	30 mg
Vitamin D	0 mcg
Vitamin E	2 mg
Vitamin K	15 mcg
Folate	97 mcg
Thiamin	0.2 mg
Riboflavin	0.1 mg
Niacin	1 mg
Choline	41 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

	Fruit	1/4 cups
	Vegetables	3/4 cups

I tried the recipe once and look forward to using it this fall with education with Food Stamp eligible families

09/22/08

I substituted dried red beans that I soaked, cooked and mashed. A little more work than opening a can of white beans but I liked the taste even better.

02/05/07