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Pumpkin and Bean Soup

The hearty beans add texture and bite to the smooth creaminess of this soup. Pair it with vegetables and some bread for dipping and a complete meal. 

  • Serving Size: 1 cup or 1/6 of recipe
  • Recipe Makes: 6 servings
Ingredients: 
  • 1 16-ounce can of white beans 
  • 1 onion (finely chopped)
  • 1 cup water
  • 1 15-ounce can of pumpkin
  • 1 1/2 cup apple juice
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg, allspice, or ginger
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
Directions: 
  1. Blend white beans, onion, and water with a masher or blender till smooth.
  2. In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt. Stir.
  3. Add the blended bean mix to the pot.
  4. Cook over low heat for 15-20 minutes, until warmed through.
Nutrition Information: 

1 cup or 1/6 of Pumpkin and Bean recipe provides:

  • 140 Calories, 0.5 g. Fats. 0 g. Saturated Fats, 110 mg. Sodium, 28 g. Carbohydrates, 7 g. Fiber, 7 g. Protein
Cut Down on Choking: 

For kids 2-4 years old, serve food in the following way:

  • Make sure onions are chopped in bite-sized pieces, a size of 1/4-inch or less. 
  • Take the white beans out of the portion you serve the children. Whole beans choking hazards.
  • Puree, blend or mash all ingredients in this recipe. Firm, smooth, or slippery foods like onions and beans can slide down kids' throat before chewing.
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