Pumpkin and White Bean Soup

Ingredients:

  • 1 ½ cups apple juice
  • 1 (15 ounce) can of small white beans
  • 1 small onion, finely chopped
  • 1 cup water
  • 1 (15 ounce) can pumpkin puree, or 2 cups of fresh pumpkin puree
  • ½ tsp nutmeg, allspice, or ginger (optional)

Directions:

  1. Wash your hands with soap and warm water.
  2. Mash white beans, onion, and water with a fork or blender until smooth. Set aside.
  3. In a large pot, add the pumpkin, juice, cinnamon, black pepper, and salt. If using nutmeg, allspice, or ginger, add that too. Stir.
  4. Add the bean mix to the pot.
  5. Cook over low heat for 15-20 minutes, until warmed through.

Nutrition Facts (Per Serving):

Calories, 108; Carbohydrate, 26 g; Protein, 5 g; Total Fat, 1 g; Saturated Fat, 0 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber,6 g; Total Sugars, 10 g; Sodium, 265 mg; Calcium, 65 mg; Folate, 12 mcg; Iron, 2mg; Percent Calories from Fat, 8%.

Makes 6 servings, approximately 1 cup each.

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Pumpkin and White Bean Soup

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Pumpkin and White Bean Soup
Dinner
Lunch
4.50 Rating

Ingredients

  • 1 ½ cups apple juice
  • 1 (15 ounce) can of small white beans
  • 1 small onion, finely chopped
  • 1 cup water
  • 1 (15 ounce) can pumpkin puree, or 2 cups of fresh pumpkin puree
  • ½ tsp nutmeg, allspice, or ginger (optional)

Directions

  1. Wash your hands with soap and warm water.
  2. Mash white beans, onion, and water with a fork or blender until smooth. Set aside.
  3. In a large pot, add the pumpkin, juice, cinnamon, black pepper, and salt. If using nutmeg, allspice, or ginger, add that too. Stir.
  4. Add the bean mix to the pot.
  5. Cook over low heat for 15-20 minutes, until warmed through.

Nutrition Facts (Per Serving)

Calories, 108; Carbohydrate, 26 g; Protein, 5 g; Total Fat, 1 g; Saturated Fat, 0 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber,6 g; Total Sugars, 10 g; Sodium, 265 mg; Calcium, 65 mg; Folate, 12 mcg; Iron, 2mg; Percent Calories from Fat, 8%.

Makes 6 servings, approximately 1 cup each.

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