Pumpkin & Bean Soup
By 30 Minutes or Less
This wonderful thick, hearty soup doesn't take a lot of effort to make. It's full of all that's good for you: pumpkin, white beans, and apple juice. Enjoy!

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  • Prep Time: 25 minutes
Category: Soups
Serves: 6
Cups of Fruits & Vegetables per Serving: 2
Think Variety; Think Color: Yellow/Orange, White


1 can (15 1/2 oz) white beans, low-sodium

1 small onion, finely chopped

1 cup (8 oz) water

1 can (15 oz) pumpkin, unsalted

1 1/2 cups (12 oz) 100% apple juice

1/2 tsp cinnamon

1/8 tsp nutmeg, allspice, or ginger

1/2 tsp black pepper

1/4 tsp salt


  1. Blend white beans, onion, and water with a potato masher or blender until smooth.
  2. In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt. Stir.
  3. Add the blended bean mix to the pot.
  4. Cook over low heat for 15-20 minutes, until throughly warmed. Serve.

Nutritional Information

  • Calories:    120
  • Carbohydrates:    24g
  • Total Fat:    1g
  • Cholesterol:    0mg
  • Saturated Fat:   0g
  • Dietary Fiber:    5g
  • % of Calories from Fat:    7.5%
  • Sodium:    130 mg
  • Protein:    4g
  • Recipe Credit
  • Recipe courtesy of The Pennsylvania Nutrition Education Program.



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