Pumpkin and Bean Soup
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Serves6 (1 cup each)
SWAP ScoreWhat's this?
Ingredients
- 1 15-ounce can beans, white, drained and rinsed
- 1 onion, diced
- 1 cup water
- 1 15-ounce can pumpkin
- 1 1/2 cups apple juice
- 1/2 teaspoon cinnamon, ground
- 1/8 teaspoon nutmeg, allspice, or ginger
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt
Directions
- 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 well.
- Add the blended bean mix to the pot.
- Cook over low heat for 15-20 minutes, until warmed through.
Recipe Tips
Use any type of beans in this recipe.
Nutrition Facts
Pumpkin and Bean Soup
Amount Per Serving (1 cup eachg)
Calories 119
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 337mg
14%
Potassium 418mg
12%
Total Carbohydrates 28g
9%
Dietary Fiber 4g
16%
Sugars 14g
Protein 4g
8%
Vitamin A
83%
Vitamin C
47%
Vitamin D0%
Calcium
4%
Iron
8%
* Percent Daily Values are based on a 2000 calorie diet.
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