Pumpkin Soup
By 30 Minutes or Less
This soup has 9 grams of fiber per serving!

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  • Prep Time: 30 minutes
Category: Soups
Serves: 4
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Yellow/Orange, White

Ingredients

1 can (15 oz) White beans, low sodium, rinsed and drained

1 small Onion

1 cup Water

1 can (15 oz) Pumpkin, plain

1 can (14.5 oz) Chicken broth, low sodium

1/2 tsp Thyme or tarragon

Salt and pepper to taste (optional)

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 for 15-20 minutes, until warmed through.
  4. Serve.

Nutritional Information

  • Calories:    140
  • Carbohydrates:    26g
  • Total Fat:    1.5g
  • Cholesterol:    0mg
  • Saturated Fat:   0g
  • Dietary Fiber:    9g
  • % of Calories from Fat:    10%
  • Sodium:    260 mg
  • Protein:    8g
  • Recipe Credit
  • Courtesy of the Connecticut Family Nutrition Program

 

 

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