Pumpkin & Bean Soup

Number of Servings: 6 (253 g)
Active Time: 5 min.
Total Time: 20 min.
Pumpkin & Bean Soup

The slight sweetness of pumpkin is blended with protein-rich white beans for a creamy, spicy soup that is perfect for any cool autumn night.


  • 1 (15.5 oz.) can low-sodium white beans
  • 1 small onion, finely chopped
  • 1 cup water
  • 1 (15 oz.) can pumpkin
  • 12 oz. 100% apple juice
  • ½ tsp. cinnamon
  • ⅛ tsp. nutmeg, allspice, or ginger
  • ½ tsp. pepper
  • ¼ tsp. salt


  1. Blend all ingredients with a blender or food processor until smooth.
  2. Cook until heated (15-20 minutes).

Nutrition Facts

6 servings per container

Serving Size 253 g

Amount per serving
Calories 120
% Daily Value*
Total Fat 0.5g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 185mg 8%
Total Carbohydrate 25g 9%
Dietary Fiber 6g 21%
Total Sugars 9g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 3g
Protein 5g
Vitamin D 0mcg 0%
Calcium 66.1mg 6%
Iron 2.1mg 10%
Potassium 420mg 8%
Vitamin A 551.6mcg 60%
Vitamin C 4.4mg 4%
Vitamin E 0.8mg 6%
Vitamin K 11.8mcg 10%
Thiamin 0mg 0%
Riboflavin 0.1mg 8%
Niacin 0.5mg 6%
Vitamin B6 0.1mg 6%
Folate 10.8mcg 3%
Vitamin B12 0mcg 0%
Biotin 0.9mcg 4%
Chloride 29.1mg 2%
Pantothenate 0.3mg 0%
Phosphorus 32.7mg 2%
Iodine 0.2mcg 0%
Magnesium 21.2mg 6%
Zinc 0.2mg 0%
Selenium 0.4mcg 0%
Copper 0.1mg 10%
Manganese 0.2mg 8%
Chromium 0mcg 0%
Molybdenum 0.6mcg 2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Low Sodium White Navy Beans (prepared White Beans (navy Beans), Water, Salt, Calcium Chloride (firming Agent), Calcium Disodium Edta (to Protect Color)), Pumpkin, Apple Juice, Water, Onion, Salt, Cinnamon, Black Pepper, Ground Nutmeg.

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