This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.
Cups of Fruits and Vegetables per Serving: 1
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
½ tsp Thyme or tarragon
Salt and pepper to taste (optional)
- Blend white beans, onion, and water.
- In a soup pot, mix bean puree with pumpkin, broth, and spices.
- Cover and cook over low heat for 15-20 minutes, until warmed through.
Credit: Courtesy of the Connecticut Family Nutrition Program
|Nutritional Information per Serving|
|Calories: 140||Carbohydrates: 26g|
|Total Fat: 1.5g||Cholesterol: 0mg|
|Saturated Fat: 0g||Dietary Fiber: 9g|
|% of Calories from Fat: 10%||Sodium: 260mg|