Pumpkin Soup
Get pumped for this pumpkin soup. This soup pairs well with a spinach salad topped with a scoop of tuna or egg salad.
- Yield
- 4 servings
- Serving size
- 1 1/2 cups prepared soup, 1/4 of recipe (392g)
- Rating
- 3.42 of 5 (90 ratings)
Food groups
- Vegetables: 1 1/4 cups
Ingredients
- 1 can white beans (15 ounce, rinsed and drained)
- 1 onion (small, or 2 teaspoons onion powder)
- 1 cup water
- 1 can pumpkin (15 ounces, plain)
- 1 can vegetable or chicken broth, low-sodium (14.5 ounces)
- 1/2 teaspoon thyme (or tarragon)
- salt and pepper (optional, to taste)
Directions
- Wash hands with soap and water.
- Blend white beans, onion, and water.
- In a soup pot, mix bean puree with pumpkin, broth, and spices.
- Cover and cook over low heat about 15 to 20 minutes until warmed through.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 238.07 |
| Total Fat | 0.97 g |
| Saturated Fat | 0.38 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 46.98 g |
| Dietary Fiber | 11.69 g |
| Total Sugars | 7.79 g |
| Added Sugars included | 0 g |
| Protein | 13.46 g |
| Calcium | 131 mg |
| Potassium | 863 mg |
| Sodium | 441.76 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 112 mg |
| Phosphorus | 268 mg |
| Selenium | 7 mg |
| Zinc | 1 mg |
| Vitamin A | 828 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 9 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 25 mcg |
| Folate | 143 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 60 mg |
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Source
Recipe by: University of Connecticut Family Nutrition Program — Senior Nutrition Awareness Project (SNAP) Newsletters
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/pumpkin-soup. Federal works are public domain in the United States.