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Pumpkin and Bean Soup

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Pumpkin and Bean Soup
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  • Makes: 6 servings

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 cup 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.

Notes

Learn more about:

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network
Website Recipes

Nutrition Information

Serving Size: 1 cup prepared soup, 1/6 of recipe (255g)
Nutrients Amount
Calories 159
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 385 mg
Total Carbohydrate 32 g
Dietary Fiber 7 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 96 mg
Iron 4 mg
Potassium 637 mg
N/A - data is not available
Nutrients Amount
Calories 159
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 32 g
Dietary Fiber 7 g
Total Sugars 9 g
Added Sugars 0 g
Protein 8 g
Minerals
Calcium 96 mg
Potassium 637 mg
Sodium 385 mg
Copper 304 mcg
Iron 4 mg
Magnesium 68 mg
Phosphorus 115 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 549 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 10 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 14 mcg
Folate 69 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 0 mg
Choline 34 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Fruits
1/4 cups
Vegetables
3/4 cups
Protein Foods
1 2/3 ounces

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