[NEW] Pumpkin & Bean Soup

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.  
Best Choice
Prep Time: 5 min.
Cook Time: 20 min.
Total Time: 25 mins
6 Servings
Print
[NEW] Pumpkin & Bean Soup

Ingredients

  • 1 (15.
  • 5 oz.) can low-sodium white beans 1 small onion, finely chopped
  • 1 cup water 1 (
  • 5 oz.) can pumpkin
  • 2 oz. 100% apple juice ½ tsp. cinnamon â…› tsp. nutmeg, allspice, or ginger ½ tsp. pepper ¼ tsp. salt

Tip: Screenshot this list for easy reference while shopping

Instructions

  1. Blend all ingredients with a blender or food processor until smooth.
  2. Cook until heated (15-20 minutes).

Nutrition Facts

6 servings per container
Serving size 253 g
Amount per serving
Calories 118
% Daily Value*
Total Fat 0.3g 0%
Saturated Fat 0.1g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 183.7mg 8%
Total Carbohydrate 24.8g 9%
Dietary Fiber 5.92g 21%
Total Sugars 8.6g
Includes 0g Added Sugars 0%
Protein 4.9g
Vitamin D 0mcg 0%
Calcium 66.1mg 6%
Iron 2.1mg 10%
Potassium 421.1mg 8%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Practical Notes
No additional notes for this recipe.

Score Breakdown

+ More
  • Fiber
  • Vitamins & Minerals
  • Whole Grains
− Less
  • Additives to Limit
  • Added Sodium
  • Added Sugar
+5 -3 =2
Better

Put the Stars to Work

Food Finder

Food Finder

Search our database of thousands of foods to see their star ratings. Compare different brands, find healthier alternatives within categories, and make informed decisions at home or while shopping.

  • Search by product name or brand
  • Browse by food category
  • Save favorites for quick reference
SEARCH FOODS
Store Finder

Store Finder

Locate grocery stores, pharmacies, schools, and healthcare facilities near you that display Guiding Stars ratings on shelf tags. Shop with confidence knowing the ratings are right there when you need them.

  • Find participating retailers nationwide
  • Filter by location and store type
  • Get directions and store hours
FIND STORES