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
- Mash white beans, onion, and water with a fork or blender until smooth. Set aside.
- In a large pot, add the pumpkin, juice, cinnamon, black pepper, and salt. If using nutmeg, allspice, or ginger, add that too. Stir.
- Add the bean mix to the pot.
- 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