Pumpkin and Bean Soup
30-minute recipe courtesy of MU Extension
Rinse fresh vegetables under running water. Scrub firm-skin veggies with a vegetable brush while rinsing.
15oz can white beans, drained
1 small onion, chopped fine
1 C water
15oz can pumpkin or 2 C fresh, cooked and mashed
1 ½ C apple juice
½ tsp cinnamon
1/8 tsp nutmeg, allspice or ginger
½ tsp black pepper
¼ tsp salt
1. Wash hands and surfaces.
2. Blend white beans, onion and water with a potato masher or blender until smooth.
3. In a large pot, combine the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt. Stir, then add the blended bean mix to the pot.
4. Cook over low heat for 15-20 minutes, until warmed through.
5. Refrigerate leftovers immediately.
Try other canned beans – like garbanzo, small red or pinto beans.
Serve with fresh fruit and whole-wheat crackers.
Calories 140/Total Fat 0.5g/Cholesterol 0mg/Sodium 105mg/ Total Carbohydrate 30g/Dietary Fiber 7g/Sugars 10g
Source: SNAP-Ed Connection Recipe Finder, adapted from Pennsylvania Nutrition Education Network
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