Creamy Pumpkin and White Bean Soup

This comforting soup combines fiber-rich pumpkin and white beans to support healthy digestion while keeping you full and satisfied.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 1 can (15 oz) white beans, drained and rinsed · 757 kcal in the whole recipe
• 1 small onion, finely chopped · 24 kcal in the whole recipe
• 1 cup water
• 1 can (15 oz) pumpkin purée · 201 kcal in the whole recipe
• 1 1/2 cups 100% apple juice · 146 kcal in the whole recipe
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg, allspice, or ginger
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt

Method

1. In a blender or using a potato masher, blend the white beans, chopped onion, and water together until completely smooth.

   

2. In a large pot, combine the pumpkin purée, apple juice, cinnamon, nutmeg (or ginger/allspice), black pepper, and salt, then stir well.

   

3. Pour the blended bean and onion mixture into the pot and stir to combine all the ingredients thoroughly.

   

4. Cook the soup over low heat for 15 to 20 minutes, stirring occasionally, until it is thoroughly warmed through and the flavors merge.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.