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Pumpkin and White Bean Soup

This Pumpkin Soup recipe is perfect for the fall, or any time of year!  It is a delicious blend of sweet and savory flavors and is super easy to make.  Need other ideas for soup recipes?  Check out this post about how to make soup in 4 easy steps. 

Makes: 6 Servings

Ingredients
1 ½ cups apple juice
1 can (15oz) of small white beans
1 small onion, finely chopped 
1 cup water
1 can (15oz) pumpkin puree, or 2 cups of fresh pumpkin puree


Optional: ½ tsp cinnamon, ⅛ tsp nutmeg, allspice, or ginger, or ½ tsp homemade Pumpkin Pie Spice, ½ tsp black pepper, ¼ tsp salt 

Instructions
  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.​
Pumpkin and White Bean Soup
Kid Friendly Recipe
No Added Sugar Recipe
Vegetarian Recipe
Heart Healthy Recipe
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​Nutrition Information
Serving Size: 1 cup 

Calories: 140
Total Fat: 0g
Saturated Fat: 0g
Protein: 6g
Sodium: 250mg
Carbohydrates: 29g
Added Sugar: 0g
Fiber: 6g


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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


This institution is an equal opportunity provider.​
​Nondiscrimination Statement
Aviso de No Discriminación
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations