UNC Health Care

Pumpkin Bean Soup

Ingredients

  • 1 can white beans
  • 1 onion (small, finely chopped)
  • 1 cup water
  • 1 can pumpkin (15 ounce)
  • 1 1/2 cups apple juice
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg, allspice, or ginger
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt

Directions

  1. Blend white beans, onion, and water with a potato masher or blender till smooth.
  2. In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt. Stir.
  3. Add the blended bean mix to the pot.
  4. Cook over low heat for 15-20 minutes, until warmed through.

Number of servings: 6 Nutrition facts per serving: 140 calories, 0.5 g fat, 0 mg cholesterol, 110 mg sodium, 28 g total carbohydrate, 7 g fiber, 9 g sugar, 7 g protein

Recipe courtesy of the U.S. Department of Agriculture, http://www.whatscooking.fns.usda.gov/