Pumpkin and Bean Soup
Pumpkin and bean lovers alike will savor this fast and flavorful soup that is packed with fiber.
- 6 Servings
- Less than $3.00
Pumpkin and Bean Soup
Pumpkin and bean lovers alike will savor this fast and flavorful soup that is packed with fiber.
- 6 Servings
- Less than $3.00
Ingredients
- 1 can white beans
- 1 onion
- 1 cup water
- 1 can pumpkin
- 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
Steps
1
Wash hands with soap and water.
2
Blend white beans, onion, and water with a potato masher or blender till smooth.
3
In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt. Stir.
4
Add the blended bean mix to the pot.
5
Cook over low heat for 15 to 20 minutes, until warmed through.
Ingredients
Serving Size: 1 cup prepared soup, 1/6 of recipe (255g)
| 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 |
Source:
- Pennsylvania Nutrition Education Network