Shout out to Soups!

Warm soups are a family favorite in high demand for the fall and winter months. Soups can be an easy one pot meal that cuts down on dishes and packs a nutritious punch. If you are looking to add a unique, fall spin on your soup rotation, try this recipe for Pumpkin and White Bean Soup.


Makes: 6 Servings

Unsweetened apple juice is used in this unique soup. The pumpkin and beans help you increase your fiber and vitamin A intake.


1 1/2 cups apple juice

1 can small, white beans (15 ounces)

1 small onion, finely chopped

1 cup water

1 can pumpkin (15 ounces)

1/2 teaspoon cinnamon

1/8 teaspoon nutmeg, allspice, or ginger

1/2 teaspoon black pepper

1/4 teaspoon salt


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

Nutrition Facts: Calories 140, Total Fat 1 g, Saturated Fat 0 g, Cholesterol N/A, Sodium 420 mg, Total Carbohydrate 28 g, Dietary Fiber 7 g, Total Sugars 10 g, Added Sugars included N/A, Protein 7 g, Vitamin D N/A, Calcium 60 mg, Iron 2 mg, Potassium N/A.

Source: USDA Mixing Bowl