Pumpkin and Bean Soup

Name: Pumpkin and Bean Soup
Yield: 6

43 Ratings

Makes: 6 servings

Total Cost: $$$$

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	162
Total Fat	1 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	386 mg
Carbohydrates	33 g
Dietary Fiber	7 g
Total Sugars	9 g
Added Sugars included	0 g
Protein	8 g
Vitamin D	0 mcg
Calcium	98 mg
Iron	4 mg
Potassium	647 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	162
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 mg
Omega 3 - DHA	0 mg
Cholesterol	0 mg
Carbohydrates	33 g
Dietary Fiber	7 g
Total Sugars	9 g
Added Sugars included	0 g
Protein	8 g
Minerals
Calcium	98 mg
Potassium	647 mg
Sodium	386 mg
Copper	307 mcg
Iron	4 mg
Magnesium	68 mg
Phosphorus	117 mg
Selenium	1 mcg
Zinc	1 mg
Vitamins
Vitamin A	549 mcg RAE
Vitamin B6	0.1 mg
Vitamin B12	0 mg
Vitamin C	11 mg
Vitamin D	0 mcg
Vitamin E	1 mg
Vitamin K	14 mcg
Folate	71 mcg DFE
Thiamin	0.1 mg
Riboflavin	0.1 mg
Niacin	0 mg
Choline	35 mg

Nutrients will display if the data is available

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

MyPlate Food Groups

	Fruits	1/4 cups
	Vegetables	3/4 cups
	Protein Foods	1 1/2 ounces

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