AZ Health Zone/ Dinner/ Lunch/ Soups

Pumpkin and White Bean Soup

Pumpkin and White Bean Soup

AZ Health Zone
Course Dinner, Lunch, Soup
Cuisine American
Servings 6


  • Cutting Board
  • Knife
  • Large Pot With Lid
  • Stirring Spoon
  • Stove


  • ngredients
  • 1 ½ cups apple juice
  • 1 15 ounce can of small white beans
  • 1 small onion finely chopped
  • 1 cup water
  • 1 15 ounce can pumpkin puree, or 2 cups of fresh pumpkin puree
  • ½ tsp nutmeg allspice, or ginger (optional)


  • Directions
  • Wash your hands with soap and warm water.
  • Mash white beans, onion, and water with a fork or blender until smooth. Set aside.
  • In a large pot, add the pumpkin, juice, cinnamon, black pepper, and salt. If using nutmeg, allspice, or ginger, add that too. Stir.
  • Add the bean mix to the pot.
  • Cook over low heat for 15-20 minutes, until warmed through.


Nutrition Facts (Per Serving)
Calories, 108; Carbohydrate, 26 g; Protein, 5 g; Total Fat, 1 g; Saturated Fat, 0 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber,6 g; Total Sugars, 10 g; Sodium, 265 mg; Calcium, 65 mg; Folate, 12 mcg; Iron, 2mg; Percent Calories from Fat, 8%.
Makes 6 servings, approximately 1 cup each.
Keyword Pumpkin, White Beans

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