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Pumpkin & Bean Soup
Guiding Stars
Servings:
6 (258 g) as an appetizerPrep Time:
5 minutesCook Time:
20 minutes
Ingredients
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
1/2 tsp. cinnamon
1/8 tsp. nutmeg, allspice, or ginger
1/2 tsp. pepper
1/4 tsp. salt
Directions
1. Blend all ingredients with a blender or food processor until smooth.
2. Cook until heated (15-20 minutes).
Nutrition
| Nutritional Facts | |
| Servings | 6 (258 g) |
| Base Nutrients | |
| Calories | 142 kcal (7%) |
| Calories from Fat | 5 kcal (0%) |
| Total Fat | 1 g (1%) |
| Saturated Fat | 0 g (1%) |
| Cholesterol | 0 mg (0%) |
| Sodium | 354 mg (15%) |
| Total Carbohydrates | 30 g (10%) |
| Dietary Fiber | 6 g (24%) |
| Protein | 6 g (11%) |
| Vitamins | |
| Vitamin A | n/a |
| Vitamin C | 4 mg (5%) |
| Minerals | |
| Calcium | 84 mg (6%) |
| Iron | 3 mg (18%) |
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