Connect & follow
Join Our Mailing List

new signup button



Pumpkin Soup 

This soup has 9 grams of fiber per serving!

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.

Category: Soups

Think Variety; Think Color: Yellow/Orange White

Preparation time: 30 minutes

Serves: 4

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)

  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.

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
Protein: 8g  



Or search by Color, Group, or Food Category:

Leave Your Feedback