Recipe of the Month: Pumpkin Bean Soup

Ingredients
1 can white beans, undrained
1 small onion, finely chopped
1 cup water
1 fifteen-ounce can 100% pumpkin
1½ cups 100% apple juice
½ teaspoon cinnamon
⅛ teaspoon nutmeg or ginger
½ teaspoon black pepper
¼ teaspoon salt

 

Directions
1. In a blender, add beans, onion, and water. Blend until smooth.
2. In a large pot, add the pumpkin, juice, and spices. Stir well.
3. Add the blended bean mix to the pumpkin juices.
4. Cover and cook over low heat for 15-20 minutes. Serve warm.

 

Nutritional Information

Calories 160
Carbohydrate 32g
Dietary Fiber 7g
Protein 8g
Total Fat 0.5g
Saturated Fat 0g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 330 mg

[Source: HealthyEatingForLife.org]

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