Pumpkin & Bean Soup - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

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.

Ingredients

  • 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

Directions

  1. Blend all ingredients with a blender or food processor until smooth.
  2. Cook until heated (15-20 minutes).
Nutritional analysis per serving: Calories 120; Total Fat 0.5g (0% Daily Value); Saturated Fat 0g (0% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 185mg (8% DV); Total Carbohydrate 25g (9% DV); Dietary Fiber 6g (21% DV); Total Sugars 9g; Includes 0g Added Sugars (0% DV); Protein 5g; Vitamin D 0% DV; Calcium 6% DV; Iron 10% DV; Potassium 8% DV; Vitamin A 60% DV; Copper 10% DV; Vitamin K 10% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/pumpkin-bean-soup/
© 2024 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796