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Pumpkin Soup

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Pumpkin Soup
En Español

Fivestar Rating
(76 votes)
Recipe Total Cost
  • Makes: 4 servings

Get pumped for this pumpkin soup. This soup pairs well with a spinach salad topped with a scoop of tuna or egg salad. 

Ingredients

  • 1 can white beans (15 ounce, rinsed and drained)
  • 1 onion (small, or 2 tsp. onion powder)
  • 1 cup water
  • 1 can pumpkin (15 ounces, plain)
  • 1 can chicken or vegetable broth, low-salt (14.5 ounces)
  • 1/2 teaspoon thyme (or tarragon)
  • salt and pepper (optional, to taste)

Directions

1. Blend white beans, onion, and water.

2. In a soup pot, mix bean puree with pumpkin, broth, and spices.

3. Cover and cook over low heat about 15 to 20 minutes until warmed through.

Notes

Learn more about:

Source: University of Connecticut, Family Nutrition Program, Senior Nutrition Awareness Project (SNAP) Newsletters

Nutrition Information

Serving Size: 1 1/2 cups prepared soup, 1/4 of recipe (392g)
Nutrients Amount
Total Calories 211
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 460 mg
Carbohydrates 39 g
Dietary Fiber 10 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 139 mg
Iron 6 mg
Potassium 945 mg
N/A - data is not available
Nutrients Amount
Total Calories 211
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 39 g
Dietary Fiber 10 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 139 mg
Potassium 945 mg
Sodium 460 mg
Copper 493 mcg
Iron 6 mg
Magnesium 97 mg
Phosphorus 196 mg
Selenium 2 mcg
Zinc 2 mg
Vitamins
Vitamin A 824 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 6 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 23 mcg
Folate 104 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 53 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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

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My students just weren't that crazy about the pumpkin taste.