Unsweetened apple juice is used in this unique soup. The pumpkin and beans help increase fiber and vitamin A intake.
PUMPKIN AND WHITE BEAN SOUP
1½ cups apple juice (1) 15-ounce can small white beans 1 small onion, finely chopped 1 cup water (1) 15-ounce can pumpkin ½ teaspoon cinnamon teaspoon nutmeg, allspice, or ginger (if desired) ½ teaspoon black pepper ¼ teaspoon salt Ingredients 8
Instructions
1. Mash white beans, onion, and water with a fork or blender until smooth. Set aside. 2. Place the pumpkin, juice, cinnamon, black pepper, and salt in a large pot. If using nutmeg, allspice, or ginger, add at this time. Stir. 3. Add the bean mixture to the pot. 4. Cook over low heat for 15–20 minutes, until warmed through. Notes • May use “no-salt-added” canned diced tomatoes for less sodium. • May use minced fresh garlic or onion powder in place of garlic powder.
Nutritional Information (per serving) Calories 140, total fat 1g, saturated fat 0g, cholesterol N/A, sodium 420mg, total carbohydrate 28g, dietary fiber 7g, total sugars 10g, added sugars included N/A, protein 7g, vitamin D N/A, calcium 60mg, iron 2mg, potassium N/A.
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